Welcome to Crossfit Oakland!
We care about health and community!

 

 

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.

Try Us For Free! Drop by our Emeryville or Uptown locations today!

Getting Started

Feel free to drop in during scheduled class times and observe a CFO class in action.

Learn More

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.

Enroll Now!

Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

Learn More

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.

Jul 22nd, 2012

Article on Coach Aaron in East Bay Express!

Coach Evil.jpg

Coach ‘Evil’ scouting locations that will challenge his runners

Check out this article in the East Bay Express on Coach Aaron and the training program he has put together to prepare CFO’ers for the Tough Mudder race in September.  We are so grateful to have Aaron as our official running coach for not only the Tough Mudder training, but also various other events, running technique clinics, weekly track workouts, etc.  It sure is good to see him getting such good press.  Yeah, Coach!

Remember, if you’d like to join Coach A and the team for endurance work, all are welcome to join Team CFO in weekly Tough Mudder training sessions.  We currently meet Sundays at 1pm. Tomorrow’s session will be a timed run around Lake Merritt.  Workouts are posted on Saturday.  By the way – there is still time to register for the Tough Mudder in Patterson on September 29th!  Prices go up July 31st. When registering, ask to join a team and scroll down to CrossFit Oakland.  Email us for the password or for any questions!

Comments: 2
Read More
Jul 21st, 2012

Today is a Good Day to Train

Greg Squat

Greg’s first attempt on the squat.

I’ve been meaning to write an article about Greg for some time. He’s a worthy subject and his story helps illustrate a larger point. Greg began to train with barbells over two years ago and as his strength gains accumulated, he decided the time had come to enter a competition. In April, Greg, along with Zeke, entered in a powerlifting meet in the South Bay at Wild Iron Gym. Yes, I know it is now July, but I studied geology. What are months in the face of eons? You’ll never see such a short delay in the rock record.

Back to Greg. In the meet, he competed in the 90 kg (198 lb) weight class and made the following lifts:

Squat – 110 kg (242.5 lb)
Bench – 70 kg (154 lb)
Deadlift – 152.5 kg (336 lb)
Total – 332.5 kg (733 lb)

With those results, Greg set the California State Records for masters athletes in the US Powerlifting Association for all three lifts and for his powerlifting total (the sum of the lifts). In his early 60s, he falls outside the usual strength training demographic , let alone the normal group that competes in powerlifting. While the records are certainly cool, it has been more rewarding to watch Greg refine his technique and gain the strength to move some very impressive weights. Not surprisingly, his increased strength has led to an increased quality of life. How many men in their early 60s walk up to well over 300 pounds and decide to pick it up off the ground? Greg does so almost every Saturday afternoon.

Excuses abound, but inspiration is readily available. What is the secret to getting stronger? You show up. You lift hard. You sweat. You then come back and lift a little heavier. It never gets easier. As we age, the siren call of the couch grows louder. It is the rare individual that rejects that call and takes their wellbeing seriously enough to preserve it. As Dr. Jonathan Sullivan noted, Barbells are Big Medicine. Tired of feeling badly? Tired of getting weaker? We are capable of great things, provided we are willing to work for them. Just ask Greg.

Comments: 2
Category: Fitness
Read More
Jul 19th, 2012

Sundays in August: CF in the Park hosted by Lululemon!

lulu.jpg

 CFO’ers having a blast during a visit to Lululemon Berkeley

CrossFit Oakland’s partnership with Lululemon Berkeley continues to grow as the rockstars at Lulu host the CFO training staff in Willard Park, Berkeley all four Sundays in August for "CrossFit in the Park".  CFO coaches will be running participants through a Community Day workout from 8:15am – 9:15am on Sunday August 5th, 12th, 19th & 26th.  All fitness levels welcome!

Come on out and support this fun event – bring friends, family and co-workers!  Don’t forget to stay for Yoga immediately following the workout at 9:30am.  What a fabulous way to spend a lovely summer morning!

‘Like’ Lululemon Berkeley on Facebook for more event details!

Comments: 1
Read More
Jul 18th, 2012

Crossfit Games 2012 Reflections – By Candace Hamilton Hester

DanielCandace.jpg

Mr. & Mrs. Hester

Dear Candace,

We are truly humbled and inspired by you on a daily basis and it was an incredible privilege to be witness to your preparations for and participation in the 2012 CrossFit Games.  Nobody that knows you even a little was surprised by the way you dedicated yourself to your training, working through pain, fatigue and frustration, ultimately ending in triumph as you made yourself and all of us proud this past weekend.

Please know that our support, admiration and friendship is not limited to your athleticism and strength, but extends to the core of who you are – a smart, talented, kind person with a tremendous heart.  

We are grateful to be a part of your life and will support you whenever possible as you pursue your goals.

Sincerely,

Your devoted CFO Family

And now, from Candace to all of you:

Crossfit Games 2012 Reflections

I was prepared for the Games to feel different this year; this is my first experience at
the “Reebok Games” and yet it was different in ways I was unable to anticipate. Yes, I was prepared forthe utterly cool Reebok Crossfit Games 2012 gear that was tailored exactly to my size in less than 24 hours upon receiving the apparel. I was prepared for the other athletes to have a diversity of talents and to be endlessly interesting and fun because Crossfit has always attracted a special crop of people. And I was prepared to be tested physically, mentally and emotionally because Crossfit, particularly Crossfit competition, is notorious for exceeding the mental and physical preparation of its athletes in a manner that requires those participating to test physical and mental thresholds. This competition’s two day early start with a triathlon including a 590m ocean swim, an 8k trail bike ride and a 11k hilly trail run at Camp Pendleton was more than enough to push my physical and emotional threshold. Despite triathlon preparation that I’d performed with Chris VanLuen in the gym setting, I’d only biked on a paved road and run fewer than 5 miles. As a result, this first test pushed me to tears even before we hit the water. I fell off my bike, choked up multiple times on the run, and yet, I survived, finishing quite near the bottom of the pack but finishing nonetheless. And upon crossing the finish line, I was met with a barrage of support from the Crossfit staff and my hometown CFO community that filled me with tears over and over again on the return bus ride. And while the details of this incredible experience were unexpected and trying, in many ways, this was not the most noteworthy element of my Games experience because all Crossfiters know well that the Games will provide an “unknown and unknowable” component.

I was entirely unprepared, however, for the level and diversity of support I received
from our community upon qualifying for the Games. Even before stepping foot in the Carson Home Depot Center the financial support that made it so that I had to cover only a small portion of my food expenses during the trip left me humbled and grateful. The coaching support of Mike, first and foremost, but also of Max and JoAnn Aita, Carl Paoli, Arnold Chua, Aaron Castillo, and my good friend Tamara Holmes was irreplaceable. I hit a 10 pound clean PR with 215 pounds, performed 3 unbroken sets of 7 bar muscle-ups in a workout only 5 months after performing my first bar muscle-up, and completed a workout that included 21 deficit handstand push-ups within the time-limit only a year after I failed to complete a workout at Regionals with regular handstand push-ups within the time-limit; this is what good coaching yields. The team support of Lydia, Joey, Michelle, Moses, Robyn, Tamara, Arnie, Joe Pa, Sanjay, Amanda, and so many more who pushed me on 800m repeats, connector hill sprints and other “pain cave Saturday” workouts left me more physically prepared than I’ve ever been in my life prior to this weekend. And, finally, the game-time mental and physical coaching and support that I received from everyone who came down but most especially from Mike, Tami, and my loving husband was the only thing that kept me going after starting off Friday in 41 st place and having my first 20 foot rope climb disqualified in Saturday morning’s rope climb event. It is the love and unconditional support of this group, the larger CFO community, and other friends and family which is the only reason I could muster the strength to pull it together both to  finish that workout and continue on for the remaining workouts of the day. In reflection, I believe the most unexpected component of my Games experience was learning how truly unconditional the support of friends, family and our CFO community is and experiencing the transformative and empowering nature of this type of support. Because of this support, I learned how to perform despite adversity. I learned to feel proud of my efforts regardless of the score on the board and I am quite confident that this lesson will serve me well in realms far beyond the Crossfit domain. Thank you so much for supporting me through this Games training and competition and for your love and friendship in life beyond the Crossfit Games. I have learned a good deal from my Games 2012 experience including how to come back from a grueling and less than stellar start, how to finish what feels impossible and the exceeding importance of friends and family to remind you of your strength and confidence when it feels fleeting.

Thank you all, sincerely.

Candace

Comments: 10
Read More
Jul 16th, 2012

Games Weekend

CoachLance.jpeg

Weekend class showing its gratitude to Coach Lance

(photo courtesy of Mark Demma)

Hopefully a lot of you got to see some of the CF Games competition over the weekend. If you didn’t, check out some of the archived highlights on the games site. It was an awesome event and lots of fun. 

Our Candace was AMAZING as she battled right along side the the fiercest women in CrossFit and finished in 27th place after 11 demanding events.   She showed off her grit, class and beautiful smile, as well as strength and athleticism.  One of my favorite moments was when she PR’d in the Clean Ladder at 215 lbs.  Candace, you are legit and we ridiculously proud of you.  

Meanwhile, back at the CFO ranch… A HUGE thank you to Dawn, Aaron and  Lance for taking on the coaching duties over the weekend.  You guys are the best!

Comments: 1
Read More
Jul 14th, 2012

Candace Fighting Her Way Back

 Candace_Ball_Carry.jpg

Candace carrying an 80# medicine ball on her way to doing handstand push-ups

Today was a strong bounce-back performance by Candace.  She started the day at 41st place and ended it in 33rd place.  Her day was highlighted by her 12th place finish in the broad jump and her 14th place finish in a triplet of 400m runs, 8 split snatches, and 7 bar muscle-ups.  And finally, although her final workout (a couplet of 80-lb med ball cleans and handstand push-ups on parallettes with med ball carries in between) may not have reflected a big-time performance (21st place), it’s important to note that over half the field did not even finish the workout under the time cap of 10 minutes (Candace finished it under the cap, of course).

Let’s send her some good vibes as she heads into Saturday.  Way to dig deep today, Candace!

For schedule information, go here:  games.crossfit.com/about-the-games/games-schedule

And remember, all of the workouts are being streamed live on the Games site.

Comments: Comments Off
Read More
Jul 12th, 2012

Games Weekend is almost here!!

MarcJoeSnatch.jpg

Marc & Joe P: Super Studs

GAMES WEEKEND SCHEDULE:

The majority of your coaching staff will be in LA this weekend (July 13th-15th) for the CrossFit Games.  Thanks to our remaining staff and some special guests, we will be able to offer you some fitness options over the weekend:

Thursday (7/12):  Regular daytime and evening classesNO OPEN GYM. We will be closed from 1pm – 5pm. 

Friday (7/13): NO DAYTIME GROUP CLASSES.  Coach Aaron will be holding a track workout at Piedmont High School Trackat 7am, so you can get your WOD on in the morning. NO OPEN GYM. Evening classes will be held at 5pm, 6pm & 7pm as usual, led by special guest Coach Lance.

Saturday (7/14):  REGULAR SCHEDULE – 8am, 9am & 10am let by Coach Lance.

Sunday (7/15): GYM CLOSED.  Go outside and play day! 

Monday (7/16): Back to REGULAR SCHEDULE!! 

Keep up with Candace and the rest of the athletes on the official CF Games Website Leader BoardESPN3 Live Stream and by following the CrossFit Games and CrossFit Oakland on Twitter & Facebook.  It’s going to be an exciting weekend!  GO CANDACE!!!

Comments: 2
Read More
Jul 12th, 2012

Games Weekend is almost here!!

MarcJoeSnatch.jpg

Marc & Joe P snatch-o-rama

GAMES WEEKEND SCHEDULE:

The majority of your coaching staff will be in LA next weekend (July13th-15th) for the CrossFit Games.  Thanks to our remaining staff and some special guests, we will be able to offer you some fitness options over the weekend:

Thursday (7/12):  Regular daytime and evening classesNO OPEN GYM. We will be closed from 1pm – 5pm. 

Friday (7/13): NO DAYTIME GROUP CLASSES.  Coach Aaron will be holding a track workout at Edwards Track at UC Berkeley at 7am, so you can get your WOD on in the morning. NO OPEN GYM. Evening classes will be held at 5pm, 6pm & 7pm as usual, led by special guest Coach Lance.

Saturday (7/14):  REGULAR SCHEDULE – 8am, 9am & 10am let by Coach Lance.

Sunday (7/15): GYM CLOSED.  Go outside and play day! 

Monday (7/16): Back to REGULAR SCHEDULE!! 

Keep up with Candace and the rest of the athletes on the official CF Games Website Leader BoardESPN3 Live Stream and by following the CrossFit Games and CrossFit Oakland on Twitter & Facebook.  It’s going to be an exciting weekend!  GO CANDACE!!!

 

Comments: Comments Off
Read More
Jul 11th, 2012

Fish Oil is Here!

 o3_product.jpg

Just a quick heads-up, everyone…our box of fish oil arrived today.  If you placed an order via email, it’s ready to pick up.

There are still bottles left for sale, so if you’re looking to get some high-quality fish oil, we’re selling PurePharma bottles for $35, which will give you a 40-day supply.  This is a great deal for some really high-quality fish oil.

More info on PurePharma fish oil:  us.purepharma.com/products.php#o3

Comments: 3
Read More
Jul 10th, 2012

Test Your Speed!

 Aaron_Finish_Line.jpeg

Coach Aaron leaning at the finish line

Listen up, CFOers:  There’s going to be a 4 x 100m relay race on Sunday, July 22, open to anyone who trains at a CF gym.

For full details, see the flyer I’ve attached.  Here’s the skinny, though:

  • Each CF Gym can send as many teams as it wants.
  • Teams compete in age groups as follows:  18-29, 30-39, 40-49, 50-59, etc.
  • Medals awarded to top 3 teams in each age group.
  • Registration is $35 per person ($45 if paid after July 15).

So grab three other CFOers and form a team.  This will be a great experience.

If you’re interested in competing in this relay race, come by the Piedmont High Track this Thursday, July 12 at 7pm.  Aaron will be there to coach you and walk you through baton passing (the handing off of the baton from one team member to the next during the race).  This will also be an opportunity for you to be partnered up with others who are looking to be a part of a team.

If you’d like more information or have any questions about the event, contact Aaron via email.

Comments: 2
Read More