Welcome to Crossfit Oakland!
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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.

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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.

Jun 3rd, 2012

Gretchen Reynolds on Fresh Air


In case you missed it, there was a fairly interesting interview on Fresh Air with Gretchen Reynolds (author of the New York Times Well Blog).  She talks about the effects of barefoot running, high heels, knee injuries etc on foot health.  I think even Kelly Starrett would approve!  You can listen to it here

I also saw mention of the paleo diet and crossfit on this NPR page.

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Jun 1st, 2012

Slow Motion Clean-and-Jerk

Chad Vaughn clean-and-jerking 175 kg (380 lb)

In light of tomorrow’s workout (everyone’s doing some version of the clean), I thought you could use a little education and inspiration.  There’s a lot to take away from the video, but just to beat a dead horse, check out his elbows in the clean and in the jerk.  Also, take note of how the bar is racked across the shoulders on both the clean and the jerk.  He’s not holding the bar in his hands, he’s supporting it on his shoulders.  And finally, take note of how wide his hands are.  These are all really good things to focus on and apply to your own clean and jerk (and I didn’t even mention the need for big-time hip extension in both movements–will save that for another time).

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May 31st, 2012

Tough Mudder Training starts June 17th!!


Coach Aaron

Tough Mudder Team CFO – we are fortunate enough to have an elite running coach available to us as we train for our Sept 29th event.  Coach Aaron will be training us in all things running – sprinting, hill repeats to trail runs, etc – so that we might be better prepared to take on the challenge of a 12-mile course.

We plan to meet on Sundays around 1pm at various local training spots, starting on Sunday June 17th.  There will be an email distribution list or perhaps a Facebook group so that we can all get the particulars of each training session.

If you would like to be included, please email and we will get you set up.  If you are not participating in this particular event and still want to train with us, please do!

By the way, registration is still open for the Tough Mudder, so you can still sign up.  Just let us know if you would like to join Team CFO, so we can give you the secret code.


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May 30th, 2012

Lost and Found Gone After Friday!


Justin at the bottom of his squat during Regionals

A couple weeks ago I wrote about the Lost and Found pile being donated after this Friday, June 1.

This is a friendly reminder to please look through the Lost and Found before this Friday and claim any of your articles of clothing.  Friday is fast approaching!

The remaining articles of clothing from the Lost and Found are now sitting atop the cubby holes in our micro-lobby.

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May 29th, 2012

More Fish Oil? More Beef?


A few of you have been asking about another group purchase for fish oil and for beef.

Here’s the skinny on each of them.

Fish Oil

We can order PurePharma fish oil for y’all.  It will cost you $35 for a bottle of capsules, which will yield you 2 grams of fish oil per day for 40 days.  This is a really good deal!  For information on PurePharma, go here:  us.purepharma.com/products.php#o3

In order for the $35 price to happen, we need at least 12 people to go in on this.  If you’d like to place an order, either say so in comments or email us.  We’ll place the order once we get enough people.

Prather Ranch Beef

We’ve done several group purchases with Prather Ranch throughout the years.  The beef comes in 40-lb boxes and each box contains all kinds of cuts (usually about of the box is ground beef and the other half is made up of your common cuts like NY steak, filet mignon, skirt steak, brisket, etc.).  The price is usually around $250 per 40-lb box (I can’t give an exact quote until I know we have enough people interested).

You can read up on Prather Ranch here:  prmeatco.com/

40 pounds sounds kind of intimidating, but believe it or not, all of the beef will fit in a standard freezer (it comes cut and packaged).  And we’ve had a number of people split boxes in the past (20 lbs per person).  

We usually need around 15 people to make the box-o’-beef purchase worthwhile, and closer to 20 is better.  If you’d like to get in on an order, either say so in comments or email us.

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May 28th, 2012

What’s a Hero WOD?


First, I want to thank Ellie for hosting the CFO clan for a fun-filled day of sunshine and delicious barbecue grub! 

Monday’s Memorial Day WOD

Ever wonder why some WODs (workout of the day) are given names?  Or why most are female names? Often people who are new to CrossFit ask me about the naming of the WODs, and since Monday’s workout is "DT", I thought this would be a good opportunity to shed some light on the named WODs.

"DT" is just one of many "Hero WODs" named after a soldier who has lost his or her life in service (in this case, Timothy Davis, Feb 20 2009).  Many of you will remember "Murph," another hero-WOD that comes up every year on New Year’s Eve. This is a way for the CrossFit community to honor military personnel, firefighters, or law enforcement that have died in the line of duty. While it’s always very sad to see new hero-WODs on the mainsite (crossfit.com), it’s somewhat comforting to me to see the outpouring of support from CrossFitters around the world. One thing that you might notice about these workouts is that they aren’t easy. The hero-WODs are notorious for being incredibly difficult and grueling workouts! This also explains why we don’t do them very often.

The Girl WODs 

For the most part, these names are arbitrary and not named after actual people, with the exception of Eva, Nicole, Annie (named after Annie Sakamoto) and Amanda (to name a few that come to mind). These workouts are often referred to as "benchmark" WODs, as they are some of the original workouts developed by Coach Glassman back in the early days of CrossFit. Don’t be fooled by the sweet, innocent sounding names, these workouts are brutal!  This Friday we will be performing "Fran"; a quintessential CrossFit workout that’ll make your head spin!

Here’s a complete list of the girl-named WODs and Hero WODs from crossfit.com.

Happy Memorial Day and thank you to all who serve!

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May 27th, 2012

Reminder: Weekend Schedule on Memorial Day Monday


Arnold, Dwayne, and Aaron practicing not smiling for the camera

A big reminder, everyone:  We’re running a weekend schedule on Memorial Day Monday (May 28).

We will only be running 8am, 9am, and 10am classes on Monday.

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May 26th, 2012

Andrey Malanichev

Just another day at the office with 460 kilos

In the event you have not heard about Andrey  Malanichev, I would encourage you to make his acquaintance by watching the video above. He is a frighteningly strong Russian powerlifter who tips the scales at a lean 300 pounds and has already established himself as one of the greats in his sport. In the video, Malanichev walks 1014 pounds (460 kg) out of the rack and, without any fanfare, proceeds to squat the weight deeply for a double. Ladies and gentlemen, that’s over half a ton on his back. Half a ton. He does this wearing a belt, a single ply squat suit, and some knee wraps. Please read this post if talk of squat suits is something unfamiliar.

One of the most disturbing things about this video is just how easy Malanichev makes it look. Note the bar speed of his ascent. He comes back up faster than he descended and there is no doubt that he will finish each rep. The only thing missing is for him to yell, "I wanna hold it!" before racking the barbell. Perhaps he was discussing that omission at the end of the video.

Also impressive is Malanichev’s ability to walk the weight out of the rack and demonstrate complete control over it. A common sight in powerlifting is a monolift where the supports swing out of the way prior to a lifter beginning the squat. This enables the lifter to stay in place and to assume a very wide stance. While there are many reasons to use a monolift for training and competition, there is something especially cool about watching Malanichev walking the weight out, squatting it, and putting it back. Enjoy the video and enjoy your lifting.

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May 25th, 2012

Memorial Day Weekend Schedule


Tami showing us what proper sprint mechanics look like

Heads up on our Memorial Day weekend schedule, everyone.  Saturday and Sunday will be the same as always (group classes running at 8am, 9am, and 10am).

On Monday, May 28 we’ll be running a weekend schedule.  This means we’ll only be running classes at 8am, 9am, and 10am.  So come on in and get your morning workout in and then enjoy the rest of your day off!

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May 24th, 2012

“Five Things I Love About CrossFit” (from our friends at Invictus)


Brandon giving Justin a lift at Regionals

CrossFit Invictus coach Calvin Sun posted the following article on his blog on the Invictus website this past Sunday.  Not only does he choose fine looking photographs, he makes some good points about CrossFit and some of its more positive qualities. I have stolen and re-posted Calvin’s words especially for all of you.  Enjoy!

The Work Ethic
CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of CrossFitters is unparalleled.

Improved Training Methods
The competitive, free-market nature of CrossFit has lead to a variety of developments in the way we train athletes now. Competition has elevated the expected standards of fitness and coaching. Good coaches are constantly seeking out eduction from a variety of experts and improving upon their own methods. Whether they like to admit it or not, collegiate strength and conditioning programs, professional sports teams, and even U.S. Olympic training centers have adopted many of the methods popularized by CrossFit to make their own athletes better.

Good Nutrition
CrossFit promotes a simple but sensible approach to nutrition. I am a fan of the Paleo/Primal framework as it is applied to nutrition as it makes sense from a both a physiological and behavioral standpoint. Unlike some of the other communities in the fitness industry, the CrossFit approach to nutrition is healthy and sustainable. The competitive culture of CrossFit has also spurred on continually improved protocols for both athletic performance as well as body composition.

Renewed Interest In Weightlifting and Powerlifting
CrossFit has indirectly promoted growth in sports like Olympic weightlifting, powerlifting, and strongman in the United States. Prior to CrossFit’s boom in popularity, you would be very hard pressed to find bumper plates or proper weightlifting bars in any facility outside of the Olympic Training Center or collegiate athletic facilities. Thanks to CrossFit, these items are now commonplace in many facilities, and as a result, sporting organizations such as USA Weightlifting and USA Powerlifting have found a new generation of competitors eager to represent the United States.

The Community
There is a strong, socially-based impetus that motivates CrossFitters to give their best effort at every training session and continually support each other. Coach CJ Martin articulates this point far better than I am capable of in his post ‘
Don’t Workout With Strangers‘, “CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.”

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