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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 10th, 2012

CF Total A Done Deal…Until Next Year!



We had a great turnout at the CF Total today and it was a blast!  Along the way, we saw a number of PRs.  Most everyone got at least one PR, and several people had PRs across the board.

You can check out a photo of everyone’s numbers on our FB page.

Thanks to everyone who came out and made the CF Total such a great experience, and a big thank-you to Robyn and Arnold for wearing their judge hats.

Let’s do it again next year!

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Dec 9th, 2012

CrossFit Total TOMORROW @ 2pm!


CrossFit Total is TOMORROW 12/9 starting at 2pm.  See your group below.  If you do not see your name, do not worry – just show up tomorrow and we will get you in a group.  There is plenty of room in each group.  Doors will be open around 1pm for warm-ups.  See you all tomorrow!

CrossFit Total Groups

Group 1
Group 2
Al F.
Marc K.
Eric W.
Sean H.
Group 3
Group 4
Group 5
Aaron C
Group 6
Peter B
Dave W
Sam L
Group 7
Group 8
Julian Z
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Dec 7th, 2012

Another Saturday, Another Competition


Tamara (left), Joey, and Michelle (right)

Another weekend is upon us, and that means there’s a CF competition going on somewhere.  It just so happens that there’s a CF competition being hosted by CF Hercules this Saturday called the Bayside Beatdown.  They released the workouts earlier this week (just scroll down on the link above to see them) and they look short and sweet.

Michelle and Tamara will be representing us and it would be great if we could get some crowd support there to cheer them on.  The first workout gets started at 8:15am, and we’ll pass along Michelle’s and Tamara’s specific heat times as we learn them over on our CFO FB page.

Get some, Michelle and Tami!

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Dec 6th, 2012

CFO Holiday Party 12/12/12 at the Terrace Room – B.Y.O.T.T.


An beautiful example of dressing "festive"

It’s almost here!  CrossFit Oakland’s annual Holiday Party will be next Wednesday, Dec 12, 2012 starting at 6pm and will take place at The Terrace Room on Lake Merritt in Oakland.

Cocktails and appetizers will be served.  A dessert table will be set up for any Tasty Treats you would like to bring to share – totally optional of course.  

So grab your +1, your snazziest tie or highest heels and your biggest smile. Dress is "festive’, so have fun with it.

RSVP on Facebook, on the blog or via email so we can plan ahead.  Thanks!

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Dec 5th, 2012

Giving Back During the Holidays


Ann, Carrie, and Beth

With the holiday season upon us, we thought it would be great to get into the spirit of giving.  A big thanks to Lydia for bringing this program to our attention.

From now until December 20th, we’re going to be collecting donations for a program called Alternative Family Services.  The donations can be cash or non-cash items.  As you can see from the list below, there are many needs.

About Alternative Family Services

Alternative Family Services (AFS) is a foster, adoptions and mental health agency that has been creating safe, permanent connections for foster children and youth in the Bay Area since 1978.  AFS is committed to:

  • Supporting families at risk
  • Creating permanency options for all foster children
  • Providing mental health and other supports to children, youth and their families
  • Preparing foster youth for adult independent living
  • Responding to needs in the community as they arise

How You Can Help

AFS has published a Needs List, as follows (you can also view the list online here):

  • Funding for extra curricular activities:  HIGH NEED, monetary donations can be given by going to the AFS Needs List website.
  • Gift Cards:  HIGH NEED, including any and all of the following: gas cards, clothing retailers, school supplies, sporting goods, movie passes, art/crafts stores, restaurants, etc. (Please write the amount on the card.)
  • Diapers and Bath Supplies:  HIGH NEED
  • Backpacks and School Supplies for ALL ages:  paper, pens, pencils, rulers, calculators, colored pencils, binders, etc.
  • Packs of Socks and Underwear and T-Shirts: ALL sizes, colors. Onesies for babies, underwear in youth sizes, socks in ALL sizes.
  • Hygiene Supplies:  toothbrushes, deodorant, shampoo/conditioner, lotions, etc.

** Update **

There’s also an opportunity to help hand out gifts to the kids and foster families during AFS’s Open House on December 21 and December 22.  If this is something you’re interested in doing, email Lydia directly and she can add you to the list of volunteers.

You can drop off any donated items at CFO.  We’ll have a giant box to make things easy.  As you can see from the list above, there are lots of options for giving.  Let’s do our part to make this holiday season special for those in need.

All donated items are being picked up and dropped off on December 20th, so this gives us a little over a couple of weeks to make this happen.  Let’s get it done!

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Dec 4th, 2012

CrossFit Total This Sunday Dec 9 at 2pm



This Sunday, December 9, beginning at 2pm, we’ll be doing the CrossFit Total. The CrossFit Total (CFT) is the sum of your 1-rep max back squat, shoulder press, and deadlift. Each year, we’ve gotten more and more people to participate in this Super Sunday event. And I hope we get an even bigger turnout this year. It’s the one time that we test you guys on these three lifts, and it only comes up once a year, so take advantage of it. Plus, you’ll have a lot of fun lifting with all your fellow CFOers. And finally, it’s a great feeling to see the product of all the hard work you put into your training. Almost everyone PRs at least one of the lifts, if not all three.

The CFT will be run a bit differently than a normal group class. We’ll be running it kind of like a powerlifting meet, which means we need a few things from you so that we can put people into groups that will be lifting roughly the same amount.

By no later than Saturday at 11:59pm (and preferably much earlier, like right after reading this post), you need to email us your opening squat, press, and deadlift numbers. We’ll then assign you to a group, and then we’ll publish the list here on the blog on Saturday night.

Here’s how the CFT will go down. The doors to the gym will open at 1pm. You’re expected to come and do what you need to do to warm up. The first squat of the day will go down at 2pm sharp. Everyone will be assigned a group, and everyone will squat, one person at a time, one attempt at a time. We’ll have multiple racks going (up to 13, if needed), so you won’t have to wait forever, but you will have to wait your turn and stay in the designated order.

After everyone finishes squats, we’ll then proceed in the same fashion through the press, and finally, we’ll do the same thing for the deadlift.

You only get three attempts for each lift, so be sure to pick a weight you know you can get for certain on your opener, because you can’t move down in weight after you’ve opened (using a 3-rep max is a good idea for your opener if you haven’t done a heavy single in training before).

All the rules for range of motion for each lift are covered in the CrossFit Total PDF here.

Do the CF Total! You’ll have a blast and you’ll get a great benchmark for you training heading into 2013.

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Dec 3rd, 2012

Amazing Edible Holiday Gifts


Karen and Louise at last year’s CFO Holiday Party (photo courtesy of TomC)

Who doesn’t love FREE food!? Especially when it’s made with love. This holiday season consider giving a gift that will feed one’s tummy as well as their soul! This week I picked some of my favorite edible gifts that are sure to please all the special people in your lives. Just put these delicious treats in a nicely decorated basket or beautifully wrapped box and viola! They make great stocking stuffers too!

Spicy Almonds

1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp curry powder
1/2 tsp garlic salt
1/4 tsp cayenne pepper
1/4 tsp powdered ginger
1/4 tsp ground cinnamon
2 tbsp olive oil
2 cups of whole almonds
1 tbsp sea salt

1. In a skillet heat the olive oil and spices over low heat for 3 or so minutes.
2. Place the nuts in a bowl and pour oil mixture over the top, toss and stir.
3. Then, spread nuts into a single layer on a  baking sheet and pop in a oven at 300 degrees for 15 minutes, shaking the tray about every 5 minutes to cook evenly.
4. Remove from oven and sprinkle with sea salt.
5. Let cool two hours. Store in an airtight container.


Easy Applesauce

8 pounds organic apples
2 tablespoons cinnamon
1 cup water

1. Wash apples, and chop them into slices or chunks keeping the skin on
2. Put apples in a large pot and add the water and cinnamon
3. Bring the pot to a boil
4. Cover pot, reduce heat to medium, and cook for 45 minutes (stirring every 15 minutes)
5. Ladle out any excess liquid to avoid making your applesauce too watery
6. Using a blender or food processor, blend all ingredients until smooth


Pumpkin Granola

1/2 cup sliced almonds
1/2 cup pumpkin seeds (pepitas)
1/2 cup pecans, chopped
8-10 dried dates, pits removed, then chopped
1/2 cup pumpkin puree
1/3 cup coconut oil
1/3 cup unsweetened shredded coconut
1/3 cup maple syrup
1 teaspoon vanilla extract
2 tablespoons cinnamon
1 tablespoon nutmeg
1/8 teaspoon ground cloves
1/8 teaspoon ground ginger
pinch of salt

1. Preheat oven to 325 degrees.
2. In a large mixing bowl, add your pumpkin puree, coconut oil, maple syrup, vanilla extract, and all spices. Mix well.
3. Then add your nuts, seeds, and dates and mix well with your wet ingredients.
4. Place parchment paper on a large baking sheet and pour your granola mixture on top. Use a spoon to spread out the mixture evenly so everything will cook at the same time.
5. Place in oven and cook for 30-40 minutes, moving the granola around half way through to be sure it doesn’t burn.

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Nov 30th, 2012

CFO Shop & Brunch at Lululemon TOMORROW 12/1: 9am-10am


Our friends at Lululemon Berkeley are opening their store at 2956 College Ave one hour early (9am) tomorrow morning, just for CFO members.  Not only that, but our own Sarah B. is cooking us all a paleo-friendly brunch to nom on while we shop.  Should be a fun time – don’t miss it!  Open to all CFO members!  Gentlemen, don’t forget there is a ton of cool gear for the guys too!

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Nov 29th, 2012

Tamara Competing in American Open this Friday!


Annie, Tamara, and Joey at last month’s Veterans Day Open

Tomorrow Tamara flies down to Palm Springs so that she can compete in the American Open on Friday.  The American Open is one of this country’s two national Olympic weightlifting meets (the other being Nationals).  You have to qualify for this meet by virtue of having a high enough total (the sum of your best snatch and best clean-and-jerk), and this total has to have been achieved in a sanctioned weightlifting meet.  

In other words, Tamara is strong and will be competing with this country’s best!

Also, for those of you who know the lifters who compete for Max and Jo Ann, Sandra and Mike (MJ) will be competing this Friday as well.

Let’s wish these lifters luck and send them lots of CFO love!

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Nov 28th, 2012

Sometimes good stuff happens in High School…


Check out this video that tells the story of a high school project gone right.  Here is a write-up on the program: 

"Sacramento High’s visionary project—Edible Sac High (ESH)—is transforming students relationships with food. As the first high school of Alice Waters Edible Schoolyard Project, ESH is expanding it’s small organic garden to be a hands-on lab—providing produce for nutrition education and cooking activities and a focus of community engagement and environmental education. ESH’s low-income, minority students are at high risk of obesity and related health issues. ESH will empower students to change this by adopting good food choices. Community partners will teach nutrition education, sustainable gardening, and healthy food prep. Students will test recipes for healthy lunches, advocate for a better salad bar in the cafeteria and host new food samplings. Student-grown produce will be used, reinforcing the "farm to fork" concept. By mastering GROW ideas of eating seasonal, locally-grown food, students will promote healthier eating in the school and community." (


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