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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 28th, 2006

3/1/06 WOD

At the Cascades:

Run loop
30 burpees
Run loop
25 burpees
Run loop
20 burpees
Run loop
15 burpees
Run loop

Post times

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Feb 28th, 2006

2/28/06 WOD


One arm snatch
Lunge jumps
Double jumps

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Feb 28th, 2006

2/27/06 WOD

As many rounds in 20 minutes:

5 squat thrusters
10 pull-ups
15 sit-ups

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Feb 26th, 2006

2/26/06 WOD

4 Rounds for time:

10 Bag tosses
150-ft Farmer’s walk
30 Box jumps
25 Double-unders

Use a heavy bag for the bag toss, alternating which shoulder you throw the bag over.

Substitute 100 single skips for 25 double-unders.

Post time and/or thoughts to Comments.

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Feb 23rd, 2006

2/23/06 WOD

3 Rounds for time:

30 one-arm db swings (15 ea side)
40 sit-ups
50 air squats
Run 1/4 mile (400m)

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Feb 22nd, 2006

2/22/06 WOD

“Kerry’s Delight”

8 times down and up the stairs. Every loop, push-ups at the top – 5, 10, 15, 20…40.

If you have no stairs, run 1/4 mile or 400m 8 times through with the push-ups after each loop.

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Feb 16th, 2006

2/16/06 WOD

4 rounds

DB one-legged snatch x15 ea arm
DB swing to lunge x15 ea arm
Run 400m

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Feb 14th, 2006

2/14/06 WOD

15-12-9 for time

(Dumbbell clean + 3 push-presses) = 1 repetition

Post times and weight

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Feb 13th, 2006

2/13/06 WOD

“Jumping for Joy”

4 rounds:
Sprint 400 yards
20 burpees (good ones with a push-up in the middle and jump at the end)

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