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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.

Apr 27th, 2006

4/27/06 WOD

For time:

Run loop (1/4 mile)
30 Pull-ups (60 jumping)
21 Handstand push-ups or 30 thrusters
Run 2 loops (1/2 mile)
21 Pull-ups (45 jumping)
30 Handstand push-ups or 45 thrusters
Run loop (1/4 mile)

boot camp stairs.jpg

After a workout, looking up at 1/3 of the 260+ stairs at Joaquin Miller.

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Apr 26th, 2006

4/26/06 WOD

Joaquin Miller stairs:

Up and down stairs
20 lunge presses each side
20 dumbbell swings
15 lunge presses each side
15 dumbbell swings


In the top photo, Kevin is losing his arch at the bottom of the squat. In addition, the angle of his hip relative to his trunk is really closed, suggestive of tight hip flexors and an inability to lengthen the hamstrings at the bottom of the squat.

In the bottom photo, via the use of the barbell, we do a little squat therapy to get his body used to being in a more upright position at the bottom of the squat. Notice the strong arch and the angle of his hip relative to his trunk in this photo. Much better. Much more athletic. Much more powerful.

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Apr 25th, 2006

4/25/06 WOD

3 rounds for time

10 overhead presses
15 push-presses
20 thrusters
40 sit-ups
1/4 mile run

boot camp oakland.jpg

The kettlebell claims another victim!

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Apr 23rd, 2006

4/24/06 WOD

2 rounds for time:

Run 400m
20 thrusters (1/3 bw)
30 burpees (with a push-up and jump)
40 air squats
50 sit-ups

boot camp clean

Joanne performing a great dumbbell clean. Notice the extension – on the toes, hips forward. Even the ponytail is up in the air :-) Now, compare to the picture on the right. Same extention with the feet and hips, the difference is in the shoulders. To make this a perfect pull, I would recommend more shoulder elevation. The trick is to create speed and elevation up so that the dumbbell seems almost weightless when you drop down under it into a squat.

Keep up the good work!

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Apr 20th, 2006

4/21/06 WOD

Boot Campers – assessments

All others:

1 Turkish Get-up (1/4 bw)
10 double jumps
1 burpee (with push-up and jump)
2 Turkish Get-ups
10 double jumps
2 burpees

etc. continue until:
10 Turkish Get-ups
10 double jumps
10 burpees

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Apr 19th, 2006

4/19/06 WOD

5 rounds for time:

1/2 mile loop
30 sit-ups
25 sit-ups
20 sit-ups
15 sit-ups
10 sit-ups

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Apr 18th, 2006

4/18/06 WOD

Century Day

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Finish each exercise before moving on to the next. You can start with any exercise.

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Apr 14th, 2006

4/14/06 WOD

Run 5k.

Boot Campers – timed Lake Merritt run.

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Apr 13th, 2006

4/13/06 WOD

3 rounds for time:

10 overhead presses
20 push-presses
30 pull-ups
Run 1/4 mile

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