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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.

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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May 16th, 2006

5/16/06 WOD

Buttercups – 3 rounds for time
Chargers – 4 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups

crossfit oakland.jpg

Jacque and Sabrina getting close.

Sorry about the spots on the picture. Chalk dust on the lense :-)

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May 12th, 2006

5/12/06 WOD

Run 5k

crossfit oakland.jpg

Carlo and Kerry. Winners of the first CrossFit Oakland Scavenger Hunt.

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May 10th, 2006

5/11/06 WOD

3 rounds:

10 thrusters
15 db squats
20 pull-ups (40 jumping)
25 push-ups (or 12 handstand push-ups)
30 sit-ups (or 12 knees to elbows)

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May 9th, 2006

5/10/06 WOD

5 rounds:

Can be done with dumbbells or barbell.

5 deadlifts
5 hanging cleans
5 push-presses
5 squats/overhead squats

Post loads. This workout is not done for time. Work on form and increasing your loads.

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May 9th, 2006

5/9/06 WOD

5 Rounds for time:

15 Box jumps, 24″ box
15 Thrusters, 35-lb dumbbells
21 Knees-to-elbows



Playing Around with Wall Ball

In the top photo, we see Mike losing his arch and leaning too far forward (notice how his elbows are touching his knees) at the bottom position of his wall ball toss. Although it’s a technique flaw, to be sure, and should be corrected on those grounds alone, the real crime in losing the arch and leaning forward is that it leads to a loss in efficiency which ultimately leads to a loss in power.

If your body has to re-route itself from the bottom of the squat (to get itself into a proper throwing position), energy is taken that could’ve been applied to extending the hips vertically and creating a powerful, upward throw of the ball.

To correct the tendency to lean forward in wall ball, strive to keep the weight back on your heels and focus on squatting down and back.

In the bottom photo, Sam is in much better shape, technique-wise. He’s in a nice upright position, arch intact, and is ready to explode upward with a nice powerful throw.

If I were going to nitpick Sam’s technique, I’d suggest that he hold his elbows a tad higher and that he get his knees a little more in line with his toes (not actually behind the line of his toes, just a bit closer). Both of those changes would allow for an even more forceful, vertical extension. But all in all, he’s looking good.

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May 4th, 2006

5/3/06 WOD

3 rounds for time:

20 db cleans
20 push-presses
20 one-arm db snatches
Run loop

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May 1st, 2006

5/2/06 WOD

“The Filthy Fifty”

For time:
50 Thrusters
50 Walking Lunges (1/4 bw on shoulders)
50 Sit-ups
50 Two-arm dumbbell swings, 1/4 bw
50 Back extensions/Locusts (squeeze shoulder blades at top)
50 Jumping pull-ups (25 regular pull-ups)
50 Burpees (jump, no push-up)

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