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May 27th, 2013

Memorial Day: Take a Moment to Remember


Our tradition at CFO is to perform what is known in CrossFit circles as a "Hero WOD" to commemorate Memorial Day.  Tomorrow’s WOD is a Hero WOD first posted on on November 8, 2011.  It is the only Hero WOD named after a female warrior and was chosen by Coach Arnold to be tomorrow’s CFO workout.

Come out tomorrow (Emeryville group classes at 8am, 9am & 10am and Uptown open gym from 8am -10am) to tackle this one with all you’ve got. It is our hope that we can all take at least a moment tomorrow to remember that there are those willing to make the ultimate sacrifice to defend what they feel is honorable and defendable, namely the rest of us.  Read on to find out more about U.S. Army First Lieutenant Ashley White.


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters



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May 24th, 2013

Let’s Go Oakland!


Katie C. showing her Team CFO spirit with these sensational signs – on display at the Norcal Regionals this weekend!

Team CFO is in it to win it!  Competition for the Team starts tomorrow (Friday) morning at 9am for Event 1 and 1pm for Event 2!  Hopefully you can make it out there to cheer on the team in person.  You can find the heat listings and other information on the CF Games website.  This same website will be updating results in real-time, so this is your best source for immediate information.  

CFO will also be keeping you up to date on our Facebook page.  

Try to make it out to the Sonoma County Fairgrounds at some point in the next three days. The action will not be disappointing.  Look for the green Jameson tent or for Katie’s fantastic signs.

Go Team CFO, GO!!!!

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May 22nd, 2013

E’Ville & Uptown Holiday Weekend Schedule!


Check out the NorCal Regionals this weekend – you never know what might happen

***** Schedule changes for the weekend at both CFO locations ******


Friday May 24th:  NO OPEN GYM.  

Saturday May 25th: Regular Saturday Schedule (8am, 9am & 10am)

Sunday May 26th:  GYM CLOSED- Get thee to Regionals!

Monday May 27th:  Weekend Schedule (8am, 9am & 10am)

Regular classes resume Tuesday May 28th


Friday May 24th: NO EVENING CLASSES.  6am only.  All clients welcome at Emeryville classes (5pm, 6pm & 7pm)

Saturday May 25th: GYM CLOSED. All clients welcome at Emeryville classes (8am, 9am & 10am)

Sunday May 26th: GYM CLOSED – Get thee to Regionals!

Monday May 27th:  Open Gym: 8am – 10am

Regular classes resume Tuesday May 28th

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May 20th, 2013

NEW Women’s Strength Class w/ Jo Ann starting June 6th!


Jo Ann Aita has 2 new sessions of the Women’s Strength Class starting Thursday, June 6th.  Classes are held in Max’s Gym and are open to women of all strength levels.  The cost is $180 for the 6-week session, paid up-front.  There are spaces open for Session A ONLY!

BOTH SESSIONS WILL BEGIN THURSDAY, JUNE 6TH AND RUN FOR 6 WEEKS – a total of 12 classes. (Thursday July 4th will be rescheduled to another day).

SESSION A:  THURSDAYS 5-6:30PM AND SUNDAYS 10-11:30AM, ending Sunday July 14th.  
SESSION B:  THURSDAYS 6:30-8PM AND SATURDAYS 9-10:30AM, ending Saturday July 13th
Classes are limited to 12 women with a minimum of 8 participants for the class to run. Interested women need to email Jo Ann Aita directly. Spots held for the 1st 12 women to commit. Jo Ann will respond to participants via email regarding payment.
If you are unfamiliar with Jo Ann or just want a reminder of how amazing she is, check out her World Record video here.
Sign up now and grab a spot before they’re gone!  
More about Jo Ann:
Jo Ann Aita, currently 42 years of age, has been training and competing in Olympic 
Weightlifting since 2003 . She is a National Medalist and currently holds both Snatch 
and Clean & Jerk Records in the Pacific Weightlifting Association.  Despite starting 
weightlifting at the age of 33, and rehabbing two shoulder surgeries in 2010, she was able 
to come back with PR lifts at the Olympic Trials last year, placing 5 lb weight class, against many competitors half her age!

At the recent Women’s  Pro-Am meet in November 2012, Jo Ann went 9/9 setting a 
New World Record Powerlifting Total in the Raw w/wraps category. She also broke 
the American Raw Deadlift record, which has stood since 1981.  Her lifts at 114 lbs 

Back Squat: 309 lbs,  Bench Press: 165 lbs, Deadlift: 375 lbs,  Total: 849 lbs

Jo Ann was also a Track & Field and Cross Country athlete for over a decade and 
competed for UCLA.  She is a USA Weightlifting Certified Coach and has been getting 
lifters strong for the past 4 years.  She is a Certified Massage Therapist, specializing 
in Sports Massage and Deep Tissue Work, with a Bay Area Practice for the past 14 
years.  Jo Ann has accomplished all of this while raising a child, managing 3 careers, and 
running a gym!

Jo Ann Aita stats at 114/117lb weight class:

Snatch:  154 lbs
Clean:  194 lbs
Jerk: 185 lb.
Back Squat: 309 lbs
Bench Press: 165 lbs
Dead Lift: 375 lbs
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May 18th, 2013

Nor Cal Regionals are NEXT WEEKEND! Don’t miss it!


The Team and The Tent at last year’s Nor Cal Regionals

Next Friday, Saturday and Sunday (May 24-26) Team CFO will compete at the Nor Cal Regionals – the last step before the big show in LA.  

This is a great opportunity to be a part of the Games process at a very high level. Please come on out to the Sonoma County Fairgrounds in Santa Rosa and cheer on your team and soak up the awesome experience of CrossFit competition.  You will not regret it – it’s a good time.

Our team has been training hard and is ready to take on a series of grueling workouts against a stacked region – and they are prepared to dominate.

Tickets can be purchased online here.  We highly encourage you to carpool (parking is $6) – it is fun and good for the planet. When you arrive at the venue, look for the green tent (pictured above) to meet up with the rest of the CFO posse.  Bring a camping chair for maximum comfort.  Bring your own food if you’d like.  However, food & beer will be provided for purchase at the venue.  Vendor booths and spectator challenges will be on display as well. Great time to stock up on your CF gear (shopping!)   

Check out the Games website for more information and a schedule of events.

If you cannot make it to the live event, we will do our best to keep you informed with real- time updates on our Facebook page.  You can also follow the action on the Nor Cal Regionals FB page and Twitter feed.

Let’s go Team CFO!

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May 16th, 2013

CFO Volunteers Needed on June 6th!


Nate and Broderick at last year’s ACORN Elementary Sports Fair

For the third year in a row, we’ve been given the opportunity to volunteer our time and coach at the ACORN Elementary Sports and Fitness Fair.  The Fair is a a 3-hour time slot dedicated to teaching kids about various aspects of physical fitness. We contribute by putting together all kinds of CrossFit-inspired drills and games for them.

Not only is this a great cause, but it’s a total blast, too!  And the Fair is right around the corner.  It will be on Thursday June 6th, from 8:45am to 11:45am.  

I’m hoping to get as many volunteers to join me as possible.  It’s so worth your time, and you’ll be helping out so many great kids in the process.  This is all happening because of Ellie, who you may know from the 5pm evening class.  She’s not only a fellow CFOer, but also a teacher at ACORN Elementary.

If you can help us out by volunteering your time, please let us know.  You can either email Ellie directly or you can comment on our FB page or here on the blog.  The more of you we can get out there, the better, so let’s do this!

School Info:

ACORN Woodland is a small, public school located in East Oakland, just walking distance from the Oakland Coliseum. We serve 250 students, Kinder-5th grade. Physical fitness and nutrition are essential elements of our school’s mission. We firmly believe that a successful educational experience preparing all students for college must include a balance between rigorous academic preparation and an education of the whole child. We consistently encourage and nurture social, emotional, cooperative and team-building skills through competitive and non-competitive sports and games. Before leaving our school, each of our students has a chance to find their niche in the world of physical fitness and feels successful in a variety of core sports and recess games. We’d love to diversify the skills with some CrossFit elements again!

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May 12th, 2013

Support a Fellow CFOer Ride for AIDS


Henry may just be CFO’s youngest member, but he’s surely destined for big things! Early next month, Henry will be participating in a week long bike ride from SF to LA called AIDS/Lifecylce which aims to bring awareness to the struggle against HIV/AIDS. Henry has been training hard for this event and is just about 1/4 of the way to reaching his goal of raising $3,000. Please consider supporting him by going to his donor page and making a contribution of any amount. And wish him luck on his journey!

Here’s an excerpt from his page:

I am currently serving with Americorps Community HealthCorps in a community clinic in West Berkeley. As an aspiring medical doctor planning to work with English and Spanish speaking overweight and obese youth and families, I hope to be a positive role model for my community. I hope to inspire others in improving the health of their children and family members by undertaking such a physical challenge. Just as I have grown up obese as a young teenager and have adopted a healthy lifestyle, I also believe this journey would be a positive source of motivation to everyone I work alongside in health care and in my personal life. 

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May 8th, 2013

Another Ankle Mobility Solution


Here’s another ankle mobility drill, courtesy of K-Star, to add to your toolbox.

We have a number of softer lacrosse balls that will come in handy for this mobilization.  Be sure you’re not using the hard lacrosse balls.

Remember, lack of ankle mobility can really impact how effectively you squat, snatch, clean, and do a host of other lower-body movements.  It’s often forgotten because of a focus on hamstrings and hip flexors.  Don’t neglect your ankle mobility!

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May 6th, 2013

Less Than One Week Until Gymnastics Seminar!

 well pull up.jpg

Just a quick reminder to all of you out there…

On Saturday, May 11th, Team CFO will be hosting a gymnastics clinic at CrossFit Uptown from 9am-11am.  The goal of the clinic is to share our tried-and-true progressions on 3 of the most central CrossFit gymnastics movements:

• handstand push-up

• pull-up

• muscle-up

We will discuss variants of all these traditional movements including:

• strict, kipping and butterfly pull-ups

• ring and bar muscle-ups

joey mup.jpg

Because of the size and diversity of team CFO’s expertise, all clinic participants will experience small-group coaching with one or more team members!  This small group environment allows us to target a diversity of skill levels.  Participants needing assistance conquering their first pull-up or kicking up to the wall for the handstand push-up will be coached on these techniques.  Similarly, participants hoping to learn the bar muscle up or improve technique for linking multiple muscle-ups will also be provided with useful guidance.  We are here to help you reach your goals!

The cost of the clinic is $25 for two hours. This value is meant as a thank you for all the valuable support that team CFO received from the broader CrossFit Oakland and Uptown communities. All proceeds will help send Team CFO to Regionals. Please reserve your spot today by e-mail. You may pay via Paypal or by leaving cash or check in the office at CrossFit Oakland-Emeryville (there’s an envelope in Candace’s box). Please make all checks payable directly to CrossFit Oakland. You can also bring your money with you on May 11th. We are capping the registration at 30 people so don’t forget to RSVP! Hope to see you there!

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Apr 29th, 2013

Paleo Challenge


Great effort by everyone who participated in the (pre) Paleo Challenge workout this weekend! If you want to participate but didn’t make it for the workout this weekend, you can do it tomorrow at open gym or in lieu of the part B workout (as long as it’s okay with the trainer). Please be sure to post your time on the white board at Emeryville/Uptown and give your S20 to the trainer on staff. 

Just to clarify, the scoring system is based on  1) your time on the workout before the challenge 2) your time on the same workout after the challenge and 3) any improvement in your performance. 

Currently, the top female and male for this first run through are Jill, with a time of 10:45 and Karl who finished in just 9:21! The 6-week challenge officially begins tonight at midnight so enjoy your final meal and good luck to all! 

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