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.

Learn More

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.

Enroll Now!

Our Philosophy

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

Learn More

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.

Mar 28th, 2006

3/28/06 WOD

3 rounds for time:

10 burpees (push-ups + jumps)
20 push-presses, 1/4 bw
30 jumping pull-ups (10 regular)
40 sit-ups

Comments: Comments Off on 3/28/06 WOD
Read More
Mar 22nd, 2006

3/24/06 WOD

1st timed run around Lake Merritt or run 5k for time.

Comments: Comments Off on 3/24/06 WOD
Read More
Mar 22nd, 2006

3/23/06 WOD


Overhead press

Comments: Comments Off on 3/23/06 WOD
Read More
Mar 22nd, 2006

3/22/06 WOD

Joaquin Miller – lunging around the mirror pool.

Comments: Comments Off on 3/22/06 WOD
Read More
Mar 22nd, 2006

3/21/06 WOD


Max # of rounds in 20 minutes:

5 pull-ups
10 push-ups
15 squats

Comments: Comments Off on 3/21/06 WOD
Read More
Mar 22nd, 2006

3/20/06 WOD

Day 1 boot camp assessments:

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

Comments: Comments Off on 3/20/06 WOD
Read More
Mar 12th, 2006

3/11/06 WOD

4 Rounds for time:

Row 500m
15 Wall ball shots
15 Kettlebell swings
15 Push press

Storm through as fast as you can, minimizing rest. Use the row as a means of active recovery.

Comments: 1
Read More
Mar 4th, 2006

3/4/06 WOD

Warm up with 8 50-meter sprints. If you have the time, make these alactic sets (resting 2 minutes between efforts to allow near-full recovery). These should be all-out efforts.

(Google is your best friend if you’re curious about the alactic anaerobic energy system. A quick scan of Google turned up the following articles in a matter of seconds:

Then perform the following workout:

8 Rounds for time:

Sprint 100 meters
25 Squats

Post time to Comments.

CrossFit Makes Cops Fit

This is an article written with police officers in mind, but the benefits of CrossFit to all groups should be readily apparent. As has been said before regarding CrossFit, the needs of police officers, Olympic athletes, and the elderly differ in degree, not kind.

Comments: Comments Off on 3/4/06 WOD
Read More
Mar 4th, 2006

Mile Of Misery

Post and times and thoughts to comments.

Comments: Comments Off on Mile Of Misery
Read More
Mar 1st, 2006

3/2/06 WOD

Karate Center – you’re going to love this one :-)

For time, complete all seven rounds of:
Push-up – Pull-up – Sit-up

40 – 10 – 10
30 – 10 – 20
20 – 10 – 30
10 – 10 – 40
20 – 10 – 30
30 – 10 – 20
40 – 10 – 10

Comments: 1
Read More