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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.

Oct 4th, 2012

6-Week Eat Clean, Train Dirty Challenge- Final Days!!


Some dirty training ready to happen here…

Congratulations to everyone on making it this far into the challenge.  Just a few more days to go!  Hope you are all making the changes you would like to see.  We would also like to see some changes, so get those after photos in!  

I’ll be at CFO on Sunday (10/7) at 10am with the camera to take your after photos or you can take your own and email them.  Submission deadline is Sunday Oct 7th at 6pm.

Mike and I will meet on Monday to go over all photos and choose one male and one female winner.  We will announce the winners and their winnings inn Monday evening’s blog post.

Good luck!!  We are so proud of all of you.  6-weeks is no joke when it comes to eating clean and training dirty.

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Oct 3rd, 2012

Tough Mudder Review


One 12 ft wall down, one to go… Up and over!

You’ve probably already heard that we Mudkillas had a blast this past Saturday at the Tough Mudder in Patterson.  Besides the official CFO team, several other of our members completed the course either in Patterson or Northstar in Tahoe.  If you are wondering if you should try next year, ask around for some feedback.  Here are my reasons why you should consider this and other fun events outside of CFO:

1.  It was fun.  Duh.  You can tell from the photo.  But seriously, it was pure fun from beginning to end. 

2.  Training and working as a team is different – in a great way. It made the experience so much better.  Of course the TM is designed to be a team-building event and they encourage camaraderie on many levels.  It’s a serious love-fest when you cross the finish line together.

3. Facing down your fears. The obstacles in this event are meant to make you feel anxious, so that you can feel a sense of accomplishment and empowerment when you complete the course. If you have a secret fear of heights, confined spaces or being electrocuted – you get to test your power over these in a (relatively) safe environment.

4. Exposes weaknesses. Hill runs anyone?  Swimming lessons in my future for sure.

5. The team t-shirt is pure awesome. 

Team Mudkillas are all in for next year.  How about you?

If you can’t wait until next year, remember that the San Francisco Urbanathlon is coming up on November 18th.  If you do register for his race, email me first for a 10% off discount code, graciously provided by Tod V.

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Oct 2nd, 2012

Crosstown Throwdown Workouts and Assignments



For those of you who haven’t heard, we have the CrossTown Throwdown with fellow CF gym CrossFit Sweatshop this Saturday, October 6th.

The whole thing starts at 8am, and the first workout is happening at 8:30am.  The end time is unknown; it will go until we’re done with all 27 workouts.

Remember, a couple of the main rules to know are that the workout order is unknown, and one person can’t do two workouts in a row.  This means we need to have a lot of people on hand to fill in the gaps.  And if you don’t think you can do a workout, you just may surprise yourself.

Also, I need four volunteers to help me with counting reps and judging the workouts.  Because this is going to be a long day, I’m sweetening the deal by offering a free month’s gym dues in exchange for your help as a volunteer.

So here are the workouts and the personnel assignments for each workout.  Just because your name is listed, it’s no guarantee that you’ll be going in the workout.  Also, the converse could be true:  there could be someone whose name isn’t listed, but they could end up in the workout (it happened last year on a few of the workouts).  I’m simply listing names here right now so that you can know what to prepare yourself for.  It’s best to think of the personnel assignments as being written in pencil, rather than ink.


Pushing Up Daisies  (2 women per squad)
3 Rounds for Time:
20m Prowler Push w/ 180# added (~240# total)

1 woman does all HSPU, 1 woman does all prowler pushes. First team to finish 3 rounds wins. It’s done relay style, so one woman does the 10 HSPU, then the other does the prowler, then back to HSPU, then prowler, etc.

HSPU Personnel: Michelle M, Tami, Joey
Prowler Personnel: Mariko, Lydia, Robyn
You Don’t Know Squat  (3 men per squad, 3 head-to-head match-ups)
1 @ Max Reps @ 315#
1 @ Max Reps @ 275#
1 @ Max Reps @ 225#

Best of three wins the point.

315# Personnel: D-Sal, Brian C, Pete D, Nate, Julian
275# Personnel: Manwell, Brandon, Pete D, Nate, Julian
225# Personnel: Justin, Pete D, Jim, Nate, Julian

Mama Bear  (6 women per squad, relay race style)

30 Bear Complex Reps for Time @ 85#

Each woman does the bear complex (clean to front squat to overhead, then back squat to overhead) without putting the bar down.  The team of 6 women must complete 30 total reps of the Bear complex.  Each woman must complete at least 1 bear complex.

Personnel: Katie, Carrie, Mariko, Michelle M, Tami, Beth Q, Ann G, Connie, Sierra, Ellie, Lydia, Mune, Aisha, Joey, Robyn, Leka, Hannah, Ev

WNFL Combine  (2 women per squad, grand total wins)

Max Rep Bench Press @ 95#. Sum up the total reps of both women from each team.

Personnel: Tami, Mariko, Michelle M

The Old Standby  (1 man and 1 woman per squad)

50 Double-Unders
30 Power Cleans @ 155#
50 Double-Unders
30 Power Cleans @ 105#
100 Double-Unders
15 Power Cleans @ 205#
100 Double-Unders
15 Power Cleans @ 135#

Man does first and third double-under/power clean couplet, woman does second and fourth double-under/power clean couplet.  Power or full clean is allowed.

Personnel: Brandon, Manwell, Brian C, Justin, Tami, Michelle M, Lydia, Carrie

"Snatchy Stressor" (2 guys)

7 minute clock
400m run
Max Reps Squat Snatches 135#
400m run
*Guy #1 runs the first 400. When Guy #1 gets back, both hammer out as many squat snatches as they can. One person at a time. Guy #2 MUST finish the second 400m run before the clock hits 7:00. Team with most snatches wins, however, if any team is late, they lose. If both teams are late, its a draw.

Personnel: Manwell, Patrick T, Brandon, Justin, Jim, Mark P

"In Over Your Head" (1 Guy)

7 minute clock
800m Run
Then do 3 sets, of 3 rep overhead squats.  Athlete can go heavier each 3 rep attempt, or stay at the same weight.
*Score is TOTAL POUNDS OVER BODY WEIGHT. Racks may be used, or spotters and loaders.

Personnel: Brian C, Manwell, Mini
"Amanda" (2 Guys)

Muscle Ups
Squat Snatch 135#

*Guy 1 does 9 Muscle Ups, Guy 2 does 9 Muscle Ups, Guy 1 does 9 Snatch, Guy 2 does 9 Snatch

Personnel: Manwell, Jim, Mark P

"Row & Throw" (1 Guy, 1 Girl) Combined age at least 90 years. minimum age 40.

2 Rounds
500m Row
30 Wall Balls (10 foot target, 20lbs. for men, 14lbs. for women)

*both athletes work at the same time, can’t move to next station until all reps of exercise complete.  2 rowers, 2 wall ball station per team.

Personnel: Steve P, Leka, Ann G, Marc T, CPeak, Mini, Robyn

"Ladies First"  (2 girls, 2 guys)

Girls perform:
400m Run
20 Box Jumps (24")
20 KB Swings (44#)
400m Run
20 Box Jumps

immediately followed by
Guys perform:

5 Muscle Ups
5 Squat Cleans 185
7 Handstand Pushups
5 Muscle Ups
5 Squat Cleans 185
7 Handstand Pushups
2 Muscle Ups
*both girls work at the same time, but can’t move to next exercise until both have completed the reps of each exercise.
*box jump standard is entire foot lands on box, no part of foot hanging off box
*once girls are done, guys begin: both guys work at same time, but can’t move to next exercise until both have completed the reps of each exercise.
*Each athlete will have their own equipment.

Personnel: Ellie, Hyo, Selin, Connie, Sierra, Katie, Hannah, Manwell, Jim, Mark P, Jacques, Mini, Jacques

Good Old Helen: (3 any)  400m run/21 kb swings/12 chin over pull ups. Combined age has to be 135 minimum. One round each.

Personnel: Steve P, Leka, Mini, Justin, Gabe

Fran Off [tm]: (6 men) 21/15/9 thrusters chin over pull ups. Best out of 3 head to head matches. Heat 1 weight 95#, heat 2 weight 135#, heat 3 weight 155#. Thruster only.

95# Personnel: Everyone
135# Personnel: Just about anybody
155# Personnel: Brian C, Manwell, Brandon

Soul Crusher: (5 men) Head-to-head. One set of 21 buprees then, 15/9/3 deadlift then thrusters at 135#.

Personnel: Brian C, Pete D, Manwell, Brandon, Justin, Jim, Mark P, Nate

Running Coach Special: (4 women then 4 men)  8×400 meter relay

Personnel: Selin, Connie, Sierra, Hannah, Ellie, Leka, Aaron C, Gabe, Karl, Brandon, Justin, Manwell, Mini, Jason

Perfect or Push: (6 men) 7 total rounds relay. 15 reps straight of 135# ohsq, then Prowler push. Missed ohsq, means round does not count. Goal is 6 completed rounds.  Prowler will be loaded with 185# and be pushed 25 meters out, and then back. Make or miss the ohsq you still have to push the prowler.

Personnel: Brian C, Manwell, Jim, Mark P, Brandon, Pete D, Julian, Nate, Mini

Cluster Fuck: (10 any) Round 1- Start with tabata :20 on :10 off of these movements… Burpess/empty bar thrusters/air squats/plate jumps*. Add up scores of all 20 participants, bottom 2 scores out of all participants are out. Round 2- Next go 1:00 on, :30 off for each individual movement. After each individual movement, bottom 2 scoring participants are out. Keep cycling through all 4 movements until all of one team is eliminated.   Bottom 2 in each round regardless of team will be eliminated. If 3 or more people are tied with bottom score, then they all will be eliminated.

Personnel: Everyone

Staff Infection: (2 women) Max rope climbs in 4 minutes.

Personnel: Joey, Michelle M, Connie, Sierra, Ellie, Hannah, Tami, Beth Q

Grace: (5 men) Head-to-head. 135#

Personnel: Manwell, Brandon, Justin, Nate, Patrick T, Pete D, Brian C, Armando

Row Harder: (2 women) Most meters rowed in 3 minutes. Combine meters rowed of both teammates for score.

Personnel: Lydia, Kirsten, Kate

How Fat are You: (1 woman, ? men) 1000lbs max team weight limit. In 8 minutes each person must do a 1 rep max of their deadlift then strict press. Best lift of each team member is added for score. Entire team must work on one lift at a time. Once team has switch from deadlift to press, they can not go back. If any team member does not lift it’s a DNF for the entire team.

Personnel: Tami, Michelle M, D-Sal, Nate, Manwell, Brandon

Pull This:  (3 man 3 women) First to 9 points, one-on-one tug of war.  Rounds will alternating between men and women.  Team stays in same start order.

Personnel: Nate, Brian C, Manwell, Mariko, Tami, Michelle M, Katie
T Hammer: (1 man 1 woman) Run one at a time, coin flip who goes first. 21 65/95# ohsq/hammer sled*./15 hspu/hammer sled/9 burpee box jumps/hammer sled. *Hammer sled is the thing fire fighters use in their competitions. We will be borrowing one.

Personnel: Justin, Michelle M, Mune, Lydia, Tami, Manwell, Brandon

Save Me Buddy Lee: (6 women) 7 round relay. 20 straight double unders, shuttle run. Missed double under means round does not count.  Shuttle run will be approximately 20′,40,60′,80′

Personnel: Tami, Connie, Sierra, Michelle M, Hannah, Lydia, Beth Q, Mune, Katie, Ann G

So Fresh, So Clean: (3 women 3 men) 7 minutes to clean as much weight as possible. Every time the bar is lifted, that weight is counted toward the total. 1 bar per team, and 1 person working at a time. Everyone must do 1 clean. Power or full.

Personnel: Brandon, Manwell, Brian C, Nate, Julian, Tami, Michelle M, Lydia, Carrie, Mariko

Steiner: (1 man 1 woman) 6 minutes to find 1 rep max of snatch and clean and jerk. Only pounds lifted over body weight will be counted.  If a individual can not snatch over body weight,  heavest attempt must still be made, this will be used as a tie breaker.

Personnel: Manwell, Michelle M, Tami
BASEketball: (4 any) Relay. Team of 4 do 3 wall balls, then run 123′ feet down and back. Goal is 50 total wall balls. If the ball drops to the ground that team loses. Use a 14# ball for men and women to a 10′ target.  When teams transition from one person doing 3 wall balls to the next, the transition must be off the wall.

Personnel: Just about everyone

Fran Off 2: (6 women) 21/15/9 65# thrusters chin over pull ups. Best out of 3 head to head matches.

Personnel: Just about any woman with pull-ups

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Oct 1st, 2012

Diamond of the Tough Recap


On Saturday, Patrick T, Lance, and I took a trip down to Santa Cruz to compete in the Diamond of the Tough, a masters competition for the CFers out there who are a little past their prime (there were some really impressive masters athletes out there, though, so a lot of them are probably still in their prime).

It was a blast, as most of these CF competitions are.  All three of us turned in top 10 performances and did our best to represent CFO well.

Here’s a rundown of the competition for the three of us.


Patrick’s performance on Saturday was typified by consistency.  He never finished outside of the top 10 in any of the four workouts, with his best finishes being his 3rd place finish in the 5-10-15 yard shuttle sprint and a 4th place finish in the standing broad jump.

He also put up 175 lbs for a max set of five in the bear complex, which was good for 7th place in that workout.  

This was Patrick’s first competition of the new Games season and it was a promising start.  He finished in 8th place overall in the 40-44 age group.


Lance showed that when he has a workout that involves a barbell, he’s ready to throw down.  His two best finishes in the four workouts were a 7th place finish in the bear complex, throwing 165 lbs around for five sets like it was a toothpick, and his 6th place finish in the fourth workout, which was a 3-rounder involving double-unders, overhead squats, and chest-to-bar pull-ups.

This was Lance’s second competition of the new Games season, and he greatly improved on a 15th place finish at his last competition.  He finished in 7th place overall, facing some stiff competition, with three competitors in the 45-49 age group who competed in the final stage of the CF Games last year.


For me, it was about making those small improvements and getting closer to where I want to be when the NorCal Masters rolls around in January, and then the CF Games Open later in the year.  This was a good stepping stone.  I dug myself a deep hole after the first workout (the bear complex), finishing in 13th place with 155 lbs, but in the final three workouts I finished 6th, 3rd, and 2nd, respectively, good for a 7th place overall finish.  I just need to get stronger now.  The winner of my age group did 205 lbs for the bear complex, so I have my work cut out and a clear path in front of me.


We’ve been posting a few videos from the competition on our FB page, so be sure to check it out if you’re curious about what CF competitions are like.

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Sep 30th, 2012

A Saturday of Competition for CFO!


The CFO MudKilla Team before they got down and dirty

It was a day of competition for many at CFO, with CFOers competing at two separate venues.

Starting early this morning, the MudKilla Team left for Patterson, where they competed in the Tough Mudder.  We’ll provide a full recap in the coming days, but for now know that they all survived, and for some on the team, it wasn’t even a big deal.

Meanwhile, three CFO masters competitors (old guys, in other words) competed at CrossFit West Santa Cruz in the Diamond of the Tough competition.  We’ll provide a full recap on the blog tomorrow evening, but the short story is that Lance finished 7th overall, Patrick 8th overall, and some other guy finished 7th overall.

We’ll also be posting videos as they become available on our CFO Facebook Page, so check there, too.

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Sep 28th, 2012

A Little Inspiration for the Olympic Lifts

Ilya Ilin working up to a 192.5 kg (423 lb) snatch in training

Last Sunday, at the Olympic Weightlifting meet that took place here at CFO (read up on Mune’s achievements in said meet here), I was turned on to a Kazakh lifter named Ilya Ilin by legendary US coach Jim Schmitz.  Jim was at the London Olympics this past summer, and he said that Ilin was the lifter, and athlete, of the Olympic Games, in his opinion.

I did a little bit of research on Ilin, and it turns out he’s ridiculous!

Here are a few facts about Ilin:

  • He hasn’t lost in a major competition (either the Olympic Games or the World Championships) since 2005!
  • He competes in the 94 kg class (206 lbs).
  • He holds the clean-and-jerk record in the 94 kg class with a clean-and-jerk of 233 kg (512 lbs), which he set at the London Olympics.
  • He holds the world record in the 94 kg class for weightlifting total (the sum of the top snatch and the top clean-and-jerk) with a total of 418 kg (919 lbs)!

Watch the video above.  Check out how he moves, how he gets set, how he contacts the bar at the hip, and how he catches in a stable position at the bottom of the snatch.  Great stuff!

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Sep 27th, 2012

San Francisco Urbanathlon: NOV 18th, 2012!

Calling all CFO’ers!! If you missed out on the Tough Mudder or come home totally pumped from killing it, how about the Men’s Health Urbanathlon?

Friend of CFO, Tod V. is the Event Manager for this event and has inited us to get on board before it sells out.  Looks like tons of fun and is set in the beautiful city of San Francisco and incorporates some of its more beloved venues (AT&T Park anyone?).  The race is 10.2 miles long and the course winds along the water from Fisherman’s Wharf to the Marina Green and obstacles include hurdles, monkey bars and stair climbs.  Here is a brief description:

The Men’s Health URBANATHLON is a three-city event series comprised of 9.5- to-11 mile endurance races that incorporate city landmarks and urban obstacle courses set on the streets of three of the largest cities in the U.S. Post race, the excitement continues at the Men’s Health URBANATHLON Festival, with DJ sets, food and drink, and tons of stuff from our sponsors to demo, sample, and take home.

The race is held on November 18th and registration is open NOW!  If you are interested, post on the blog or Facebook and let’s see if we can get a group together.

In addition, Tod is in need of 2 Course Sweepers who are the last runners and make sure everyone completes the course.  The Course Sweepers get to run the race for free and even get a t-shirt and a gift card.  Email us if you are interested.

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Sep 26th, 2012

Mune’s First Olympic Lifting Meet is a Done Deal

Mune’s final snatch, good for 40 kg (88 lbs)

This past Sunday, Mune competed in her first ever Olympic Weightlifting meet, and it took place right here at CFO.

She did great!  She hit all three snatches and all three clean-and-jerks, going six-for-six (always a great goal to achieve in a first meet).  She ended up with a 40 kg snatch and a 55 kg clean-and-jerk, good for a 95 kg total.

You can see her final snatch attempt in the video above.  We’ve posted her final clean-and-jerk attempt on our FB page.

Rumor has it that Aisha is going to joining Mune in the next Olympic Weightlifting meet they do.  It would be great if we could get some more of you to compete with them!  We’ll post details on the next meet right here on the blog, so stay tuned.

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Sep 25th, 2012

Final Tally For Salmon Orders


The 9am class getting after it

We posted last week about the great salmon offer that was made available to us by fellow CFOer Conor.

Here’s the final tally, based on those of you who emailed us requesting an order:

Hannah:  1 Coho
Denise S:  1 Coho
Eric W:  1 King + 2 Coho
Jade:  1 King + 1 Coho
Michelle M:  1 Coho
Shirley:  1 King
Mini:  1 King

If you want to get in on this, speak now or forever hold your peace.  I’m sending Conor the order tomorrow (Tue 9/25).

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Sep 23rd, 2012

Smart Food Swaps



This week I’m going to share a few of my favorite healthier alternatives for some of the classic foods we love. This is an expansion of a post I wrote last year on 3 of my favorite gluten-free, dairy-free, and sugar-free products. I was excited to add these products to the list because we all deserve to indulge from time to time! 

I scream, you scream, we all scream! For those of us who avoid dairy products or are simply trying to eat healthier, finding an alternative that tastes as good as the real thing is a hard feat.  Well, not for long!  Luna & Larry’s Organic Coconut Bliss ice cream is a dairy-free, gluten-free frozen treat that’s made with coconut milk. It’s rich and creamy just like ice cream made with cow’s milk but won’t leave you feeling sick and bloated.  Even the toughest ice cream connoisseur (Mikey) can attest to its deliciousness!  It comes in all the classic flavors of regular ice cream plus they’re always introducing new and creative ones like their latest: ginger cookie caramel.  Why do I love this product? Luna and Larry use all organic ingredients and there are no additives like colorings or flavoring; just pure, simple ingredients!  Sold at Whole Foods Market and Berkeley Bowl.

Running out of things to smother almond butter on? Mary’s Gone Crackers are going to knock your socks off! Like most packaged foods, crackers are often loaded with hydrogenated oils and tons of sodium, so you can imagine how thrilled I was to find these little gems! These round, crispy crackers are gluten-free and made with with all organic ingredients including flaxseeds, toasted brown rice and sesame seeds. They’re sold in a variety of flavors from black pepper to onion and herb. I love these crackers because they’re so versatile–you can pair them with any kind of dip or soup or simply carry them in you car for an unexpected food emergency. Sold at Whole Foods Market and Berkeley Bowl and on their website

I hope that this list continues to grow, so if you have anything to add please do so in the comments.

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