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Getting Started

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.

Feb 8th, 2006

2/8/06 WOD

6 Rounds

Down and up stairs. Each time at top, alternate between the following exercises:
20 one arm dumbbell swings
20 weighted lunges

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Feb 6th, 2006

2/7/06 WOD

4 rounds for time:

20 pull-ups (40 jumping)
20 push-ups
20 sit-ups
20 squats

Comments: 2
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Feb 6th, 2006

2/6/06 WOD

Assessments

Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes

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Feb 2nd, 2006

2/2/06 WOD

5 rounds for time

7 muscle ups
15 back squats, 95lbs (or 1/2 bw)

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Jan 30th, 2006

1/31/06 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Then, do the same for push-ups.

Post number of minutes completed to comments for pull-ups and push-ups. Identify jumping or kipping pull-ups, and push-ups on knees or feet.

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Jan 30th, 2006

1/30/06 WOD

Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.

Compare to 12/5/05

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Jan 26th, 2006

1/26/06 WOD

4 rounds for time:

15 pull-ups (30 jumping)
30 push-ups
50 sit-ups
1/4 mile loop

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Jan 25th, 2006

1/25/06 WOD

6 times down and up the stairs. Each time at the top:
50 squats
40 squats
30 squats
20 squats
10 squats
Finish by running down and up as fast as you can.

Post times

Comments: 2
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Jan 24th, 2006

1/24/06 WOD

21-15-9 reps for time:

Deadlift (3/4 bw)
Dumbbell swing (1/2 bw)
Overhead squat (1/3 bw)

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