Welcome to Crossfit Oakland!
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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.

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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.

Nov 19th, 2005

11/19/05 WOD

Tabata Squats
2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat
Tabata Push-ups

Scoring works as follows: Take the sum of your lowest Tabata squat round and your lowest Tabata push-up round; then divide that total by the number of efforts it takes you to complete the isometric holds. The highest score wins.

For example, if you scored a 22 on Tabata squats, a 20 on Tabata push-ups, and it took you 10 efforts to complete all of the holds for the prescribed amount of time, your score would be (22 + 20) / 10 = 4.2.

For the holds, the clock stops whenever you have to come down from the handstand or stand up from the bottom of the squat. The time only counts when you’re in a handstand or in the bottom of a squat. The lowest possible score you can get on all of the holds is 8, which means you were able to achieve all of the holds for the specified amount of time without having to break.

If you can score 5, you’re very fit. If you can score 6 or higher, you’re freakishly fit (CrossFit). A score of 5 could be obtained by scoring 20 on both of the Tabata efforts and nailing all of the holds without having to break.

Give it a try and post your results to Comments.

Comments: 2
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Nov 17th, 2005

11/18/05 WOD

Everybody’s favorite – Mandanna hill run.

See you bright and early.

Comments: Comments Off
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Nov 16th, 2005

11/17/05 WOD

21-18-15-12-9-6-3 of the following for time:

Double jumps – if you can’t yet perform double jumps, do single jumps and multiply the number by three. e.g. 63, 54, 45…

Comments: 6
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Nov 16th, 2005


Rest day.

Except for the boot campers. We’ll be over at the stairs :-)

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Nov 14th, 2005

11/15/05 WOD

As many rounds as you can perform in 20 minutes:

5 Pull-ups (or 15 jumping pull-ups)
10 Push-ups
15 Squats


Comments: 7
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Nov 14th, 2005

11/14/05 WOD

3 times through for time:

30 box jumps
30 push-ups
20 box jumps
40 sit-ups
10 box jumps
Run 400 yards

We will do a variation of this up at the track using the bleacher stairs as an alternate to the box jumps.

Comments: 1
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Nov 13th, 2005

11/13/05 WOD


3 Rounds for time:

Run mortuary loop
55-lb Dumbbell swing, 21 reps
12 Pull-ups

Post time to Comments.

Comments: 2
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Nov 12th, 2005


Rest Day

Get out there and get active on your day off!

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Nov 10th, 2005

11/10/05 WOD

Form clinic on push-ups (working negatives), squats, and swiss ball dips.

Tabata circuit (20 seconds on, 10 seconds off, 8x):
Swiss ball dips

Comments: 3
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