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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.

Dec 8th, 2005

12/9/05 WOD

“Jim’s Holiday Party”

Joanne coined the name. Everyone was having so much fun, they didn’t want to stop :-)

4 rounds, 1 minute each station, 1 minute rest between rounds:
GHD sit-ups
Bench press (3/4 bodyweight)

Scoring is just like Fight Gone Bad. Count the number of repetitions you perform within the 1 minute period. For the rower, use your calorie mode. At the end, add up all your numbers for the 4 rounds.

Comments: 3
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Dec 7th, 2005

12/7/05 WOD

21-18-15-12-9-6-3 of the following:
One-arm dumbbell swings
One time down and up the stairs between each round. (Or, if no access to stairs, run 400m).

Post times and comments.

Comments: 4
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Dec 5th, 2005

12/6/05 WOD

Deck of Cards Day.

For those playing at home:
Spades = Push-ups
Hearts = Squat jumps
Clubs = Pull-ups
Diamonds = Thrusters
Aces = 50 sit-ups

Shuffle a deck of cards, flip over all 52, and run through the deck without stopping. This is a completely random workout and each one will be different – that’s the fun of it :-)

(For those who care, it’s 91 reps of each exercise).

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Dec 5th, 2005

12/5/05 WOD

Working on speed…

Round 1:
Rest 1 minute between each run.
400 yards – 70%
400 yards – 80%
400 yards – 90%
400 yards – give it all you’ve got.

Round 2:
Rest 2 minutes between each run.
800 yards – 80%
800 yards – 90%

Round 3:
1600 yards (4 laps/1 mile) as fast as you can.

Post fastest 400 time, 800 time, and mile time.

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Dec 4th, 2005

12/4/05 WOD

4 Rounds for time:

21 Burpees
Rope climb, 2 ascents
10 Ring dips

Post time to Comments.

Comments: 1
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Dec 1st, 2005

12/1/05 WOD

Decade Day

10 round for time:

10 pull-ups
10 push-ups
10 sit-ups
10 squats

Post to comments

Comments: 3
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Nov 30th, 2005

11/30/05 WOD

Lake Merrit Cascades

Down and up stairs (no weights)
20 push-ups, 30 sit-ups at top
Down and up stairs, weights on shoulders
20 push-ups, 30 sit-ups at top
Down and up stairs, right arm overhead with weight
20 push-ups, 30 sit-ups at top
Down and up stairs, left arm overhead with weight
20 push-ups, 30 sit-ups at top

Post times and comments.

Comments: 2
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