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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.

Aug 9th, 2012

Prather Ranch Delivery Date



The delivery date has been set for the 40-lb boxes of Prather Ranch beef:

Wednesday, August 29th

Here’s the list of people who ordered a box(es).  Number of boxes ordered is in parentheses.

Gabriel (1)
Vee (1)
Denise (1/2) & Adam (1/2)
Sean S (1)
Brandon H (1)
Mariko (1)
Justin (1)
Colleen (1/2) & Stowe (1/2)
Brian C (1)
Steve D (1)
Dawn (1/2) & Tamara (1/2)
Joe P (1)
Sam L (1)
Julian (1/2) & Michelle M (1/2)
Roland (1)
Ev (1)
Marc (1)
D-Sal (1)
Leigh (1)
Jack (2)
Danielle A (1)

Each 40-lb box costs $300.  You can pay via credit card, check (payable to CrossFit Oakland), or cash.

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Aug 8th, 2012

6-Week Eat Clean, Train Dirty Challenge: Aug 27th – Oct 7th!


Arnie eating for maximum performance - big burrito for the win!

Let’s call this our Indian Summer food challenge, because we all know that our summer is just getting started here in the Bay Area.  Why not take this opportunity to clean up your eating with the help of our awesome CFO community?  Hit the beach with confidence this fall! Our performance-based challenge will return in Spring, but this time around, our winners will be judged on aesthetics and body composition.  Here are some of the basic rules – more details to come next week…


Challenge runs from August 27 – Oct 7th

Before Photos must be submitted by August 27th.

After Photos must be submitted by Oct 7th.

Buy-In is $40.  Male winner and Female winner will split the pot.

CFO staff is ineligible and will act as judges.

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Aug 7th, 2012

Another Gem from K-Star

K-Star putting Carl Paoli through the paces

Quick little blog post tonight with an emphasis on mobility and taking care of your body…

This one requires a partner and can be a great post-workout recovery piece (just one of a few pieces, hopefully).  We used this on Candace a number of times leading up to the Games and it really made a huge difference with her shoulder mobility and overhead positioning for things like jerks and handstand push-ups.

Also, if you haven’t yet seen them, we have five Mobility WOD posters up in the retail area that give you a number of different options for tackling mobility issues.  Study up and apply them!

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Aug 6th, 2012

Eat Like an Olympian

Wonder what Olympic athletes are eating to fuel their performance? Here’s an article that gives you sneak peak at what’s on the menu for some of America’s top athletes. Warning: don’t try this at home!

Excerpt from ABC news Jul 30 2012

Snacking Secrets

(Reuters)Yohan Blake, the Jamaica sprinter and 100-meter world champion, has been making waves for stealing champion sprinter Usain Bolt’s thunder on the track during the Olympic trials. Asked about how he gets his stamina, Blake answered that he eats 16 bananas per day, Glassman said.

Bananas have about 100 calories each.

(Reuters)Jonathan Horton, the lead gymnast on the U.S. team, has a blood sugar problem. His solution is honey. When he starts to feel shaky at the gym, he takes swigs of honey to boost his energy, Glassman said. According to Horton, the sugar rushes to his blood right away and he feels amazing for the next hour or so, she added.

If you want to try it, use natural honey.

Kerry Walsh, the two-time American Olympic medalist and beach volleyball player, eats lots of almond butter and honey sandwiches throughout the day, especially before she competes, Glassman said.

Almond butter is packed with endurance-boosting nutrients including protein, plus healthy fats. Protein helps prevent muscle wasting during exercise and prevents you from feeling hungry during exercise. The healthy fats in almond butter are rich in calories and provide energy for hours.

You can combine a complex carbohydrate, such as whole wheat toast, with almond butter for an energy-rich snack before exercise.

Foods for Recovery

What are the best foods to help the body recover after rigorous competition?

(AP)U.S. gymnast Aly Raisman swears by chocolate milk because of its high carbohydrate and protein content, Glassman said.

(Getty Images)For Olympic swimmer Ryan Lochte, the recovery meal is grilled chicken breasts with Alfredo sauce, whole-grain spaghetti and a salad with lemon juice and olive oil. Lochte, who recently cut out junk food, candy and soda, has undertaken a rigorous strength-training regimen that involves flipping tractor tires, dragging shipyard chains and tossing beer kegs, Glassman said.

Lochte’s recovery meal has all the important macronutrients necessary for recovery.

Other recovery foods Glassman mentioned:

Pickle juice. The salty-yet-savory juice has high doses of all-important sodium, potassium and magnesium. Sodium prevents muscle cramps.

Sweet tart cherries. Pack these in your gym back. The antioxidants in cherry juice may suppress the enzymes that cause inflammation of the body from the stress of exercise.

Beet juice. The blood-red elixir of the beet is apparently the hottest thing for Olympic athletes looking for a legal performance boost, Glassman said. Beet juice is rich in nitrates, which help muscles use oxygen more efficiently.


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Aug 4th, 2012

Upcoming Events and Saturday Class Scheduling


Today’s post isn’t so much about training as it is upcoming events. However, before I get into details, I just want to say that Michael Phelps is awesome and I love the Olympics.

Firstly, I will be holding a Starting Strength Training Camp at CrossFit Oakland on Sunday, 26 August from 1:00 PM until 5:30 PM, although we often go a little beyond that. We will be going over the deadlift and the power clean. Additional details and sign ups can be found at the Aasgaard Company Store. The cost is $140. The camp is limited to 8 participants to allow for plenty of coaching.

Secondly, the Occupy Strength Competition will be held next Saturday at CrossFit One World. To accommodate that, I am going to move the normally scheduled Strength Saturday class to Sunday, August 12. We have a number of CFO members competing there, so come on down and cheer them on.

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Aug 2nd, 2012

Come on out for some Weekend Fun!


All the cool kids get out and play on the weekend!

SATURDAY 8/4: Grab your 15 minutes of fame! Come on out to the 8am class in force – The class will be filmed by our own Daniel V. for an upcoming news segment on local TV featuring CFO!

SUNDAY 8/5: CrossFit in the Park!  Lululemon will be hosting CFO coaches as we run Community Day workouts in Willard Park every Sunday in August, starting this Sunday, August 5th at 8:15am.  Remember to stay after for Yoga in the Park at 9:30 to stretch out all those tight muscles.

Yeah, what Tami’s shirt says :)

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Aug 1st, 2012

Recount of Prather Ranch Order



I need to do a recount for all of you who initially ordered a box of 40-lb grass-fed beef from Prather Ranch.  The boxes of beef will be coming from a different herd and the beef is a little more expensive, but for a good reason, it’s super fresh.  It won’t be processed until we give the go-ahead.

The beef is 100% grass-fed and grass-finished (no finishing off the herd with grains).  As a result, the cost for a 40-lb box is $300 vs. the usual $250 you pay.  This is still a great deal at $7.50/lb for all cuts of beef.  Just like with our previous boxes, it will be about half ground beef and half other cuts like NY steak, tri-tip, etc. (these cuts run way more than $7.50/lb in the stores).  But since this represents a price change, I need to know if you still want to order a box.  And don’t forget, you can split the 40-lb box with another person to cut costs.

Once I get the number of boxes to Prather Ranch, they’ll deliver in 2 to 3 weeks to CFO.

You can order your beef by saying so in comments or by emailing us.

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Jul 31st, 2012

Congratulations, Tom!


Tom (right) after his graduation ceremony today

A big congratulations to fellow CFOer Tom S for finishing up his academy today!  He’s now an official Alameda County Sheriff.  This has been a long process for Tom (28 weeks in total); it’s great to see all of the hard work and long hours he’s put in pay off.  And the good news is that we’ll now get to see more of him at the gym (hopefully he still has those awesome butterfly pull-ups).

I guess we now get to call him Officer Sterling.

Congratulations, Tom!

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Jul 30th, 2012

Recap of CF Hercules Throwdown


The CFO crew showing some guns and grins after it was all said and done

The Hercules CrossFit Battle of the Sexes Throwdown went down yesterday and five of us from CFO decided to throw our hats into the ring and compete.

It was a total blast and everyone agreed it was so much fun to compete and test our level of fitness against others in our age group.  There was a 20s, 30s, 40s, and 50s age bracket.  The unique thing about the Battle of the Sexes Throwdown is that men and women compete against one another in a winner-takes-all format (there isn’t a separate male/female division).

Here’s the rundown for each CFOer who competed.

Steve D

Steve, the man with the plan (or many plans), came home with all the spoils after winning First Place in the 50s age bracket.  He was super consistent across the board and cruised to an easy victory in the final workout, which pitted the top 3 finishers against one another in a 3-round workout involving squat snatches and prowler pushes and pulls.  He lapped everyone in the final round…very impressive!


This was Leka’s first ever CF competition, outside of the CF Games Open, and she did awesome!  She’d put in a lot of hard work leading up to the competition and it really paid off.  Even before the competition, she’d had major PRs in the squat and deadlift, so it really came as no surprise that she PR’d in the competition in her clean-and-jerk (the clean-and-jerk was the second event of the throwdown).  In fact, she got a double PR:  her first PR was at 125#, and then she followed that up one minute later with her second PR at 135#.  When it was all said and done, Leka finished in 24th place in the 40s age bracket.  Not too shabby for a first-ever competition!


Much like Leka, Joey had been putting in a ton of work leading up to the competition.  Joey’s always a game competitor, ready for anything that’s thrown her way.  A couple of her highlights:  1) PR’ing her clean-and-jerk at 135#; 2) gritting her way through the third workout and finishing it with 2 seconds left on the clock (she knocked off 50 double-unders in less than a minute); and 3) ripping off 20 straight deadlifts after thinking she’d only be able to get 10 of them done during warm-ups.  At the end of the day, Joey finished in 15th place in the highly competitive 30s age bracket.  Strong work!


Lance stepped up and represented CFO in the 40s age bracket.  There’s never any question about whether Lance is gonna be putting forth 100% effort when he’s out there competing.  He leaves it all out there (and I think the wall he had to jump over might have a little bit of him on it).  A couple of standout moments for Lance:  1) he hit a major PR in the clean-and-jerk by nailing 215#; and 2) he started the third workout by ripping off 50 double-unders and following it up with 40 unbroken deadlifts @ 135#.  He was through with the deadlifts while many were still on double-unders.  When all the dust settled, Lance ended up in 15th place, climbing up the leaderboard as the day went on.


I finished in 4th place in the 40s age bracket, which wasn’t too shabby considering this was my first competition (outside of the CF Games Open) since 2010.  It feels good to be back; I can’t believe it took this long to get back on the saddle.  Can’t wait for the next one (which will be Occupy Strength on August 11, which many other CFOers are doing as well).  No PRs or big moments for me, though; just a lot of butterflies and fun.  Lessons learned:  1) don’t forget your lifting shoes; 2) don’t do the floater WOD immediately following a long metcon at the end of the day.

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Jul 28th, 2012

An Ode to Pressing


Julie at the top of a press

Mark Rippetoe recently wrote an article for T-Nation entitled Get Your Press Up. It is an amusing and profane piece encouraging trainees to focus on an oft-neglected lift. His audience is specifically young men who are focused on the bench press as an upper body strength building exercise, but the points made are relevant well beyond that demographic. Here’s an excerpt:

I made the error of training the bench press for 15 years without heavy pressing, and it got me two shoulder surgeries (the press keeps your anterior and posterior shoulder strength in balance, the bench doesn’t) and the realization one day that I couldn’t correctly press 35% of my bench. Which is bullshit.

The press is a difficult movement for many people, myself included. The muscles involved in pressing are smaller and more susceptible to fatigue than those used in the squat and deadlift. Progress often comes slowly in the lift and with smaller weight increments than we might want. Microplates (plates less than 2.5 pounds a piece) come in very handy when seeking to maintain incremental increases in weight.  Despite these difficulties, a strong press is of great benefit to CrossFit and overall strength training. Enjoy the article and good luck setting new PRs on the press.

Also, best of luck to Joey, Leka, Steve D, Lance, and our fearless leader, Mike Minium as they compete in Hercules tomorrow. I happen to think Hercules might be the best town to host a strength-related competition I have ever heard of.

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