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Sep 7th, 2006

Labor Day Workout at Lake Merritt


A fine time was had by all, with a guest appearance (or two) by pukie. Attention: link is gross, you have been warned! We did a team workout consisting of various hops, squats, buttercup burpees, pull-ups and band-assisted sprints.

This was fun and we plan to do more park workouts. The tentative plan is to have one on the last Sunday of the month at 10AM. These will be free workouts open to the public.

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Sep 5th, 2006

World’s (even more) Youngest CrossFitter


Niko’s Little Brother Enzo (age one and a half) demonstrates a nice static hang. He is even pulling a bit. No trick photography: he really is hanging high above the tarmac (with spotter at the ready, natch). This little guy is growing up around CrossFit, and can be seen doing his own versions of deadlifts (9 lb medicine ball), pvc cleans, box jumps onto 2″ “box”, etc. Very cool.

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Sep 1st, 2006

What The “L”?!?

Franklin L.jpg

Here Franklin demonstrates a CrossFit Standard, the “L” Pull-Up.

Simple in design, difficult in execution, the “L” Pull-Up works the core and the upper body at the same time.

A. Jump up to bar.
B. Make like an “L”
C. Pull Chin above bar.
D. Repeat.

Yesterday’s WOD (workout of the day) from the CrossFit national site had 150 “L”s in it!

From Wikipedia The Free Encyclopedia.

The chin-up (also known as a chin or pull-up) is a strength training exercise in which one hangs by the arms from a horizontal bar and pulls oneself up vertically until the chin reaches the level of the bar. Chin-ups can be performed with the palms facing towards the body (i.e., with a supinated grip), with the palms facing away from the body (pronated grip), or gripping parallel bars (semi-supinated grip). The term pull-up is traditionally used when the exercise is performed with a pronated grip; however, the terms chin-up and pull-up are often used interchangeably.

Chin-up exercises involve the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. There is considerable involvement of the biceps, especially with the supinated grip.

A chin-up specialization program builds width and thickness to one’s back, as well as promoting growth on one’s biceps, brachialis, brachio-radialis and pronator teres. Olympic gold medalist in gymnastics, Andreas Wecker, is particularly noted for the results he has achieved from chin-ups.

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Aug 29th, 2006

Tabata Protocol For CrossFit Showers


We at CrossFit Oakland would like to suggest all CrossFitters start their day with a Tabata protocol shower. 20 seconds of hot water followed by 10 seconds of very cold, repeated 8 times. It’s not as crazy as it sounds! The cold water will drive the blood to the internal organs as the body moves to protect them from the cold. Blood will then rush to the extremities as the body works to move the excess heat out of the body via the skin. A great morning circulation booster!

Seriously the Tabata Protocol produces stunning results. Check out the below article from the amazing website of Clarence Bass, author of "Ripped For Life".

Tabata Protocol Produces PR Rowing from 500- to 10,000-Meters

Can less really be more?

You’ve been working out for a long time, right? By now you probably know, or have read how doing brief, relatively few hard workouts can make you faster, stronger and healthier than doing a bunch of medium-high intensity workouts all the time. Ever wonder what would happen if you took that concept to the extreme, say by reducing your training time to a mere 90 minutes per week? Over 3 years ago, that’s exactly what I did and this is an account of what happened. (Thanks Clarence for your invitation to share this story with your readers.)

It all started when I read articles 10 and 11 on this website ( regarding Dr. Tabata’s studies. If you haven’t read them, please do. I think you’ll be surprised by what you find. In brief, the studies show how after six weeks of training, Dr Tabata’s test subjects made huge gains in both their aerobic and anaerobic capacity on a ridiculously short training regimen. The training consisted of 8, very hard, 20-second intervals with 10 seconds of rest between each interval. The test subjects gained fitness so quickly that, as Dr. Tabata put it, "The rate of increase in V02max is one of the highest ever reported."

Rest of article is here.

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Aug 26th, 2006

Yoga For Crossfitters Trikonasana -Triangle Pose

As we all know by now, CrossFit focuses on all ten elements of optimal physical fitness, one of which is flexibility. In our rush to have ever-more intense workouts, we may skimp on flexiblity work. At CrossFit Oakland we have noticed most people come to us with hamstring, hip and shoulder flexibliity issues and we will be offering a few basic yoga exercises you can add to your routine. Five minutes a day should help your flexibility and improve your olympic lifting, as well as your general fitness.

Click here for the first article

Keith of CrossFit NYC is working on an excellent article called “An Argument For Yoga” which we hope to link to when it is done.

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Aug 26th, 2006

WOD 8.26.06

2 Rounds for time:
Rope Climb 3 ascents
21 1.5 pood Kettlebell Swings
21 Stiff Legged Deadlifts
21 Double-Unders

Sam 15:44
Max 19:22

Sub 21 Jumping pull-ups
1 pood Kettlebell swing
55 lb SLDL

Time: 13:05

Sub 9 kipping pull-ups
35 lb db swings
45 lb SLDL

Time: 13:14

Sub 21 .5 pood Sumo Dealift High-pull
.5 pood swings
20 lb dynamax SLDL
21 abmat sit-ups

Time: 16:34

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Aug 25th, 2006

Franklin Performs 95 lb Turkish Get-Up


Here is another Turkish Get-Up, this time with muy macho 95 lb barbell. The most impressive part was not captured on film: Franklin has enough upper body strength that instead of switching hands slowly at the top, he just throws it from one hand to the other. Yikes! Don’t try that at home kids.

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Aug 22nd, 2006

8.22.06 WOD


Deadlift 3-2-2-2-1-1-1-1

Sam and Max top out at 360: 400 in sight!

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