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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.

Jan 3rd, 2006

1/3/06 WOD

4 rounds for time:

10 overhead presses
10 push presses
10 thrusters
10 pull-ups/30 jumping pull ups
30 sit-ups

Smile and have fun :-)

Compare to 11/8/05

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Jan 3rd, 2006

1/2/06 WOD

3 rounds for time:

40 frog hops (distance of approx. 100m)
30 push-ups
20 pull-ups
Run 400m

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Dec 22nd, 2005

12/22/05 WOD

5 Rounds for time:

50 Squats
15 Ring dips

This is one of our favorite workouts, if for no other reason than my own selfish desire to improve my high-rep ring dip efforts.

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Dec 21st, 2005

12/21/05 WOD

5-10-15-20-25-30 Reps for time:

DB Thrusters

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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.

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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.

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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:


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

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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

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

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