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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.

Feb 14th, 2013

SAVE THE DATE: CFO Uptown Open House Sunday March 3rd!


Making CFO Uptown pretty for her coming out party

CrossFit Oakland Uptown plans to open its doors to the public this March!  In celebration, we will be holding an Open House on Sunday March 3rd from 2-5pm.  Please take this opportunity to come by to check out this awesome space and say hi and congrats to new Gym Owner/Head Coach, Tamara (Boss) Holmes.

Food and drink will be served and toys available for fun and games!  Friends and family welcome!

You can find CFO Uptown at 310 41st Street in Oakland.

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Feb 12th, 2013

CrossFit Kenya Initiative


Eric resting between work sets during the CF Total

This Saturday, we’ll be running all of you through the CrossFit Kenya Fundraiser Workout:

Max Rounds Plus Reps in 12 Minutes:
50 Squats
30 Push-Ups
15 Pull-Ups

This is a great cause.  All of the money that CrossFit raises will go toward building school infrastructure and getting clean water and food to the 250 square mile area surrounding Mombasa, Kenya.

You can read about the entire CrossFit Kenya Initiative here:  Hope for Kenya

You can also learn more here and read through the FAQs for more information.

For our part, we’re asking that you bring $20 with you to donate when you do your group class on Saturday.  We’ll take all the money donated, and add to it with our own donation, and send it along to the CrossFit Kenya Initiative folks.

If you’d like to make a donation directly, you can also do that here.

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Feb 11th, 2013

Dr. OZ on Cholesterol


It’s not often that I bring you videos from America’s favorite doc, Dr. Oz, but this clip from a recent episode is definitely worth watching. I don’t have anything against him, I just find that his show caters to a more mainstream approach to health.  In this video clip, he talks to Stephen Sinatra and Johnny Bowden, authors of The Great Cholesterol Myth: Why Lowering Cholesterol Won’t Prevent Heart Disease-And the Statin-Free Plan That Will, a controversial new book that challenges everything we thought we knew about cholesterol. 

In this episode, Dr Oz, Dr. Sinatra and Johnny Bowden, PhD, discuss:

  • How previous research on cholesterol may have been flawed
  • The various types of cholesterol and their role in the body 
  • What you should know about your cholesterol numbers 
  • Some of the negative effects of Statins (cholesterol-lowering drugs)
  • How high sugar intake can impact cardiovascular health
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Feb 9th, 2013

Spealler Does Angie in 10:11

Spealler taking on Angie

Here’s a little inspiration for those of you who are doing the CFO WOD today:  Chris Spealler doing Angie in 10:11.  Starting the workout off with 70 consecutive pull-ups doesn’t hurt, I’m sure.

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Feb 8th, 2013

Want Push-Ups? Abandon the Knee Push-Ups…and How to Position Your Elbows

K-Star on push-ups

In this Mobility WOD piece, Kelly Starrett talks about the importance of elbow positioning in the push-up, and also talks about the ineffectiveness of knee push-ups to translate into full, legit, plank-style push-ups.  Watch the whole video–it’s only 5 minutes and is definitely worth your time.  And if you’re working on developing your push-up, pay special attention to the final minute-and-a-half of the video where he discusses the drawbacks of knee push-ups, and what the more effective alternative to knee push-ups is.

(As a side note, this concept is similar to band pull-ups not translating to strict pull-ups.  Negative pull-ups are a much more effective means for getting that first strict pull-up.)

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Feb 5th, 2013

Jason Khalipa Doing DT in 6:16

Jason Khalipa doing DT in 6:16

Tuesday’s Part B workout is DT, a Hero WOD which first appeared on the CrossFit main site back in 2009:  April 14 2009 WOD on

It was named in honor of SSgt Timothy Davis (follow the link above for more information).

It’s a great workout and can be had in under 10 minutes, but you gotta figure out how to pace it.

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Feb 3rd, 2013

CFO Recipe Collection is HERE!


After months of shamelessly soliciting recipes from you all, I’m happy to announce that the final product is finally complete! And just in time for your Super Bowl feast!

As someone who spends most days talking to people about healthy eating, I’m very aware of some of the challenges facing those looking to improve their diet. One of the biggest complaints I hear is that eating healthy means that you have to compromise taste and that healthy diets lack variety. While it’s true that some of us can get stuck in a cooking rut from time to time, the best way to snap out of it is to try something new. Lucky for you, we have just the thing: The CFO Recipe Collection! 

The CFO Recipe Collection is a PDF document comprised of paleo-friendly recipes submitted by the lovely people of CrossFit Oakland. To make culling through the recipes easier, I divided them it into two sections: Savory Dishes and Sweet Dishes. We’ve also posted a link to the recipes on the CFO website for easy access.  It’s just below the Twitter link on the left-hand side of the page.

Lastly, I want to thank everyone for contributing such healthy, creative and mouth-watering dishes to this recipe collection. I’ve had fun trying some of these out and look forward to seeing the rest of you enjoy them as much as I have! 

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Feb 1st, 2013

Preparing for the Open


Important step in preparing to lift: Calculating the weight

And here are some important steps to prepare you for the CF Games Open!  It’s coming up soon so make sure you are ready…

Step One: Register.  Seems simple enough, but sometimes you lose your mind and forget to register, or submit your score by the deadline or otherwise disqualify yourself from the competition.  Don’t be that guy or gal.  Check out the Games website regularly to keep up with important information.  For now, that means registering and remember to choose Team CFO so your amazing performances count toward the CFO team. And if you are on the fence about competing – get off!  It’s ok to be nervous. No one regrets giving this a go, it is fun and you will like it.  

Step Two: Stay Healthy.  Do not forget the importance of what you do when you are NOT working out.  We will break you down in class, you are responsible for the rebuilding phase. Feel free to ask us for clarification or assistance with any of the following:

Step Three: Mind Your Mechanics.  This is not the time to get sloppy. Stay strong in your positioning throughout each movement – you will perform better, resist injury and just plain look more awesome when your technique is dialed in.  

Recommendation: Check out Coach Aaron’s weekly Track Workouts to practice your running technique and also ramp up your conditioning.  WOD’s are held at Piedmont H.S. track on Saturdays at 8am, $10 drop-in fee.

Step Four: Bring It.  Go big or go home.  Once those mechanics are solid – do not hold back. This is the time to push those limits – especially those pesky mental limitations.  You will be surprised at what you can accomplish when you listen to your body and not those negative voices in your head.

I will not be so cliche as to add a Step Five: Have Fun!  Because DUH, this is our definition of fun.  More details on how the fun will be organized coming up in a follow-up post by Coach Mini.  Happy Game Season!

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Jan 30th, 2013

Part 1: Bar Muscle-Up Progression


Carl Paoli has come out with a multi-part series on the bar muscle-up, and the progressions he prescribes that will lead to one.

So far, only Part 1 has been released.  Watch the video and start incorporating those simple drills in your quest for a bar muscle-up.  This is the perfect for post-workout skill work.

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Jan 28th, 2013

Registration for the Open Begins Wednesday January 30th!


Leka at the top of a ball slam during the NorCal Masters

Just a reminder…registration for the CF Games Open starts this Wednesday, January 30th.  The original announcement on the Open was published on the CrossFit Games site here:  Welcome to the 2013 Season

The Open is the first leg of the CrossFit Games season, and the most inclusive one of them all.  You don’t need to go any further than the gym (or a nearby gym…more on this in a later blog post) to do the workout.  Even better, you get to do the workouts with fellow CFOers side by side.  

We had a lot of people from CFO do the workouts last year, and I’m hoping that we’ll greatly exceed that number this year.  Ask anyone who’s participated in the Open in the past and they’ll tell you how much fun it was (even though the workouts are tough, to put it mildly).  

The format is so much fun, too.  The workouts are published once a week, each Wednesday, with the first one being published on Wednesday, March 6th.  There’s always so much anticipation (and guessing) around what the workout is going to be.  You then have until the end of the week to get the workout done, and you can do it as many times as you’d like.  Most everyone runs through the workout on Saturday morning, when we schedule heats and assign people to them.

I can’t wait for the first workout, and I hope that a ton of you will be joining me.  If you’re on the fence, just do it.  And if you have questions, just ask (either in person or via email).

We’ll be doing at least one more big blog post on the Open, and specifically how the workouts are going to be run on Saturdays this year (we have a little twist in mind).

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