Welcome to Crossfit Oakland!
We care about health and community!

 

 

Take a look at our class schedule to find something that works for you at either of our Emeryville or Uptown locations.

 

 

Committed to providing a supportive and challenging environment in which members develop and maintain world-class fitness for life.

Try Us For Free! Drop by our Emeryville or Uptown locations today!

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.

Dec 19th, 2005

12/19/05 WOD

“Fight Gone Bad”

1 minute at each of the following stations:

C2 Rower
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press

Do 3 to 5 rounds, taking 1 minute of rest in between rounds (performing all 5 exercises once through is 1 round).

Scoring is number of reps for each exercise, except for the rower, for which number of calories is the score.

Post your score to Comments.

Comments: 1
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Dec 18th, 2005

12/18/05 WOD

4 Rounds for time:

Deadlift 185 lbs, 15 reps
21 Pull-ups
35-lb Dumbbell push press/push jerk, 21 reps

Performing push jerks is highly encouraged as the push press begins to fail.

Post your time to Comments.

Comments: 1
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Dec 16th, 2005

12/17/05 WOD

A group of us is meeting at the Lake Merritt Cascade steps Saturday at 12:00 p.m. Come on by if you want to join us to do the following WOD.

40-30-20-10 Reps for time:

Burpees
Squats

The burpees are done at the top of the Cascade steps; the squats at the bottom of the steps.

Post your time to Comments.

Comments: 1
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Dec 14th, 2005

12/16/05 WOD

Five rounds for time of:
Shoulder press, 5 reps
Push press, 10 reps
Push jerk, 15 reps

Post time to comments.

No hips or legs in shoulder press, no jerking the push-press.

Comments: 2
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Dec 14th, 2005

12/15/05 WOD

“Peg Leg”

5 rounds for time:
1/4 mile (one lap around track)
50 air squats

Comments: 3
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Dec 14th, 2005

12/14/05 WOD

How many rounds in 30 minutes?

5 Pull-ups
10 Push-ups
15 Overhead squats
20 Sit-ups

Post rounds and fractions of rounds to Comments.

Comments: 1
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Dec 12th, 2005

12/13/05

Rest Day

Except for the boot campers. We’ll be at the track having fun on the field :-)

Comments: Comments Off
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Dec 12th, 2005

12/12/05 WOD

4 rounds for time:

Run mortuary loop (approx. 1/4 mile)
20 deadlifts
15 push-presses
10 pull-ups (or 30 jumping pull-ups)

Post times and weights for deadlifts and push-presses.

Comments: 2
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Dec 11th, 2005

12/11/05 WOD

Tabata squats
Run 1 mile
Tabata squats

To score the workout, take the sum of your Round 1 and Round 2 Tabata scores and divide by the time for the mile. So if you scored 20 on the first round of Tabata squats and 15 on the second round, and ran a 5-minute mile, your score would be (20 + 15) / 5 = 7.

Post score to Comments.

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Dec 11th, 2005

12/10/05 WOD

“Fran”

21-15-9 Reps:

95-lb Thrusters
Pull-ups

Post time to Comments.

Comments: 1
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