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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.

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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Nov 27th, 2012

Michelle All Over the Interwebs


Michelle in the middle of a handstand walk (photo courtesy of TomC)

Local women’s athletic apparel company Title Nine has a blog called Timeout, which showcases women who have achieved fitness-related goals, overcome obstacles, or stepped outside of their comfort zone in their training (in some cases, all three apply).

So what does this have to do with CFO?  It just so happens that one of our own, Michelle M, was featured on their blog.  In fact, she penned the blog post (err…typed).

Her story is a really great read, equal parts CF origin and success story, peppered with occasional humorous asides.  And she even manages to explore some of the body-image issues that most women deal with at one point or another during their training journey.

Michelle is a pleasure to have train at CFO and I’m so happy that she’s been able to share her story with a larger audience.  Just remember the little people when you get all internet-famous, Michelle!

Here’s the full blog post:  Timeout:  Kicking Butt at CrossFit and Loving Every Minute

We’ve also copied and pasted the full text below.  Just click on the "Read more" link.

(But it’s much better to go to the Timeout blog because there are some good pictures of Michelle in action.)

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Nov 26th, 2012

Fixing Early Arm Bend in the Snatch


When first starting to practice the snatch, one of the most common mistakes is to bend the arms early.  In the video above, Olympic weightlifting coach Glenn Pendlay lays out a nice progression you can follow to fix the early-arm-bend problem.

Next time snatches come up, try throwing one of these drills (whichever one is most appropriate) into your warm-up.

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Nov 24th, 2012

Dr. Jonathan Sullivan on the Importance of Strength Training

Starting Strength Series : Jonathon Sullivan from Stef Bradford on Vimeo.

Back in October, I was lucky enough to see Dr. Jonathan Sullivan give a talk on the importance of strength training at the Starting Strength Coaches Association Meeting. Sullivan is Attending Physician at Detroit Receiving Hospital Emergency Department, and Associate Director of the Cerebral Resuscitation Laboratory at Wayne State University. He has also become a big advocate for barbell training. The talk he gave that weekend is now available to the world at large. The video is just under an hour long and is well worth the time spent watching it. It is a substantial and occasionally profane discussion of how training for strength might be the best thing you can do for yourself. Here is a little snippet from around the 20-minute mark:

The default mode of a metazoan cell, of the cells that we all have, is not to live, but to die. Without growth factors, they will. Conversely, if you take a cell and you insult it with radiation, or a toxin, or a free radical, or something that will cause it to kill itself, you can rescue it. You can talk it off the ledge by administering growth factors. I, along with a lot of other people have now published a lot of material in the literature saying that the administration of high dose growth factors after a stroke or cardiac arrest, at least in certain models, will rescue brain cells.

What’s happening here is you are getting older. You are in a state of physiologic, senescent growth factor withdrawal. You just don’t make as much as much growth hormone and IGF-1 as you used to. Aging is characterized by atrophy. When we squat and our bodies squirt a bunch of IGF-1 and human growth hormone into our system, we are counter-signaling that. That to me is a profound effect. That’s what got my attention. It’s a way for me to self-administer growth factors and to tell all the cells in my body, “Hey, we’re still in this game.” It’s a way for me to send survival factors to all the tissues of my body. It’s just hugely profound.

The video was originally published over at Mark Rippetoe’s Starting Strength Website and discussion of it, along with responses from Sullivan can be found here and here. Sullivan’s other articles at the Starting Strength site, Barbell Training is Big Medicine and Stopping the Spread of Misinflammation are also not to be missed. Enjoy the video and remember to do your squats.

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Nov 23rd, 2012



‘Danke’ for the beauty of strength

Yes it is total cheese, but THANK YOU to all of you.  CFO is an amazing place because of the people that fill it every day.  Happy Thanksgiving to all of you.  

Gym opens at 8am tomorrow – classes at 8am, 9am and 10am ONLY.  I’m sure you’ll all be thanking us back after tackling "Eva".

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Nov 22nd, 2012

Who’s in? CFO Shop at Lululemon Berkeley December 1st @ 9am


CFO’ers showing off the utility of our Lululemon gear

Looking for some hot new workout clothes?  How about a gift for someone special?  Want to check out Lululemon and all the new holiday gear or just hang out after the WOD and enjoy some breakfast?

Lululemon Berkeley on College Ave has generously offered to open the doors an hour early JUST FOR US!!  We will get the entire store (and staff!) to ourselves on Saturday December 1st from 9am – 10am to shop, try on and get expert advice on some pretty cool clothes.  And because the folks at Lulu totally get us, they will also be providing some yummy and healthy food!

Please let us know if you plan to attend so the organizers can plan accordingly.  Just post to comments or our Facebook page or even send us an email.

Thanks and hope to see everyone there!


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Nov 21st, 2012

Thanksgiving Schedule


Joey getting after it at OktoberFit

Our Thursday & Friday schedule this week is as follows:

Thursday November 22:  CFO is Closed.  Enjoy your Thanksgiving!

Friday November 23:  We’re running a weekend schedule on Friday, with classes during the following times only:  8am, 9am, and 10am.  

We have a major–and really long–benchmark workout planned for Friday (it’s one of the girl workouts), and it’s so rough that we only do it once a year, so don’t miss your chance to experience it this year.

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Nov 20th, 2012

Two CFO Teams Getting It Done!


Team CFO at the Deuces Wild Competition this past Saturday


Team Beastmode (CFO) at the Spartan Race

It was a busy Saturday for two groups from CFO.  We had three teams competing in the Deuces Wild Partner Competition in Martinez (hosted by Diablo CrossFit):  Michelle M & TomS, Brandon and Tamara, and Leka and D-Sal.

Michelle and TomS finished finished 19th in the Open Division, while Brandon and Tamara finished in 31st place.  Leka and D-Sal competed in the Masters division, where they finished in 10th place.  Strong work by all three teams, especially considering that there were nearly 100 teams that competed!

Meanwhile, a huge group from CFO took on the Spartan Race on Saturday up in Sacramento.  The race was a 14-mile outdoor trail run and obstacle course.  As if that weren’t tough enough, the weather was brutal, with a ton of rain and wind throughout the day.  Strong work by all the CFOers who took on this challenge, as follows:  Gabe, Tanjeet, Selin, AJ, Jasmine, Wally, Mo B, and Kristarae (and we can’t forget about Amanda, who was there for a ton of moral support).

Keep up the strong work, everyone!

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Nov 17th, 2012

Thanksgiving Holiday Schedule


The gym will be closed on Thursday, Nov 22nd for the Thanksgiving Holiday.  We will be running a weekend schedule on Friday, Nov 23rd – 8am, 9am and 10am ONLY.  

Regular schedule will resume on Saturday, Nov 24th.

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Nov 16th, 2012

3 Teams from CFO Competing at Deuces Wild Competition on Saturday


Tom and Michelle are two of the six CFOers competing in Deuces Wild

Another weekend, another competition for CFOers (actually, there are two competitions happening this weekend; I’ll be profiling the other one tomorrow night on the blog).

Six CFOers are competing in a man/woman partner competition being put on by Diablo CrossFit called Deuces Wild.  There are 100 teams competing in this competition and it happens this Saturday November 17th.

The teams are as follows:

Brandon & Tamara
Michelle & TomS
D-Sal & Leka

So far, two workouts have been announced.  This is going to be a busy weekend for our CFO teams.  Workout 1 has 4 parts; Workout 2 has 3 parts.

All the action gets started at 9am on Saturday.  There’s a $5 spectator fee to watch if you want to check out the action.  Hopefully we can get some crowd support for these three–I’m sure they’ll represent us well and compete hard.

The competition is taking place at the Universal Sports Academy in Martinez (Google Map).

Get some, Team CFO!

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