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Feel free to drop in during scheduled class times and observe a CFO class in action.

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Upcoming On-Ramps

Get the basics so you can join in the fun of our group classes! Morning and Evening On-Ramp classes are offered at both of our locations and sell out fast.

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Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

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Workout Of The Day

The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.

Jun 7th, 2006

6/7/06 WOD

Work up to max loads.

Deadlift and Front Squat

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Jun 6th, 2006

6/5/06 WOD

5 rounds, work on form and loads on last 2 rounds:

Overhead press – db squats – push press – sit ups – back extensions

10 10 10 20 20
8 8 8 20 20
6 6 6 20 20
5 5 5 20 20 – work on max loads
5 5 5 20 20 – work on max loads

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Jun 1st, 2006




Although the photos above demonstrate two versions of the push-up (there are many more: one-armed push-ups, incline push-ups, decline push-ups, and handstand push-ups, to name just a few), the lesson to be gleaned from the photos is that nearly any exercise can be scaled to the abilities of the individual.

The same photo sequence could be applied to pull-ups, dips, or countless other movements we perform at CrossFit.

In the top photo, Nicole is demonstrating the knee push-up. This push-up is often referred to as the “girl” push-up, although it’s really for anyone who doesn’t yet have a legitimate, full-range push-up.

In the bottom photo, Nicole is in the middle of a strict push-up, where knees, hips, abdomen, chest, and nose all hit the ground in unison. At the top of the push-up, she’ll push through her shoulders (active shoulders) and come to full extension.

From the News

Here’s one piece of exercise equipment you won’t see at CrossFit Oakland:

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May 25th, 2006

5/25/06 WOD

Today we devoted most of the hour to handstand work and kip swings.

At the end of the session, we did the following cool-down workout.

3 Rounds for time:

200 Skips of jump rope
50 Squats

Go hard and fast.


Nicole and Sabrina jumping rope.

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May 24th, 2006

5/24/06 WOD

8 times up and down stairs.
20 push-ups each time at bottom.

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May 22nd, 2006

5/23/06 WOD

Max # of rounds of the following in 30 minutes:
10 pull-ups (20 jumping)
10 push-ups
10 sit-ups
10 squats

Century Day for time:
100 pull-ups (200 jumping)
100 push-ups
100 sit-ups
100 squats

Post times and comments.
Compare to 4/18/06

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May 18th, 2006

5/18/06 WOD

Row 200m
50 pull-ups
Row 400m
50 db squats
Row 600m
50 sit-ups
Row 800m
50 push-ups
Row 1000m
50 back extensions

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May 17th, 2006

5/17/06 WOD

2 rounds:
Buttercups – 15 lbs overhead & 15 push-ups
Chargers – 25 lbs overhead & 25 push-ups

100m lunge right arm overhead
Sprint 100m
100m lunge left arm overhead
Sprint 100m

oakland boot camp.jpg

7am holds the side bridge.

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