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

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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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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 21st, 2012

Wednesday Night Reminders


Aaron, Hyo, Katie, and John at the Sac-Town Throwdown

A couple big Wednesday night reminders…

Prather Ranch Drop-Off

For those of you who ordered meat (see this post for the list), Prather Ranch will be dropping off the 32 boxes you all have ordered.  If you’re splitting a box with someone, please remember to bring an extra bag or box so that you guys can take your share of the meat home.  It all comes in 40-lb boxes, whether you’re splitting or not.

If you haven’t yet done so, please pay for your box of meat, whether by cash, check (payable to CrossFit Oakland), or credit card.

CrossFit Games Open Workout 1

The first workout of the CrossFit Games Open gets released at 5pm PST Wednesday night.  Can’t wait!  And I expect to see a lot of you practicing the movements and doing some dry runs on Thursday.  It’s Games season–let’s get it on!

And if you haven’t seen it yet, check out our Team CFO page (and it’s never too late to join those competing from our gym):  games.crossfit.com/team/70

And I have one more Wednesday night announcement that will be meaningful for a lot of you, but I want to devote a dedicated post to it, which I’ll do tomorrow night.  Stay tuned.

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Feb 20th, 2012

Upcoming Nutrition Events


Stowe’s pre-workout meal helped fuel his heavy deadlift effort

For those of you interested in expanding your knowledge of healthy eating, there will be two fabulous seminars happening this Saturday, February 25th that you may want to check out.  Unfortunately, they’re both happening at the same time, so unless you have some super-human power to be in two different locations at the same time, you’ll have to make a tough decision. Both are sure to be excellent!

WHATPractical Paleo Seminar with Diane Sanfillipo

WHEN: Saturday, February 25, 2012 from 9:00 AM to 5:00 PM

WHERE: CrossFit Santa Rosa
1005 Cleveland Avenue
Santa Rosa, CA 95401

More From The Event Site:
The truth about what’s healthy to eat including dispelling common mainstream nutritional myths about fat, cholesterol, and whole grains. What inflammation IS, how to prevent it and why it’s the most important thing to understand in preventing chronic disease, improving body composition AND performance in the gym.

Event #2

WHAT: Cholesterol – The Billion Dollar Lie with Nathan Brammeir

WHEN: Saturday, February 25, 2012 from 11:00 AM to 12:30 PM
* registration deadline is Wednesday, 2/22/12 *

WHERE: Diablo Crossfit
2447 Estand Way
Pleasant Hill, CA 94523

More From The Event Site:
Mounting evidence shows that our unrelenting desire to lower cholesterol levels has only really served the interest of pharmaceutical companies. It’s possible, in fact, that this campaign has been detrimental to our health by actually increasing the risks of coronary heart disease, cancer, and all-cause mortality. This is the story of cholesterol and saturated fat that they don’t want you to hear.

I hope to see some familiar faces at the Practical Paleo seminar!

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Feb 20th, 2012

FYI: CFO will be running a REGULAR schedule tomorrow!


Sean wants YOU at the gym on President’s Day!

While you can’t mail a letter or bank in person tomorrow, you can still get your WOD on.  CrossFit Oakland will be open for business with a typical Monday schedule.  Hope to see you all there!


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Feb 18th, 2012

Powerlifting and Strength Saturday Scheduling


On Saturday, February 18th, Mune and I will be traveling to Concord, CA to compete in a powerlifting meet. The event will be held at Diablo Barbell Club and the lifting will begin at 9:30 AM. If you would like to learn more about what goes on at a powerlifting meet, check out this posting from November. Should you find yourself in the area, feel free to stop by and say hello.

Also, because of the meet, Strength Saturday this week will get pushed to Sunday from 4:00 PM to 6:30 PM. Class will be cancelled all together on the weekend of Feb 25. Saturday classes will resume as normal on March 3rd.

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Feb 17th, 2012

Comprehensive Robb Wolf Q&A


For those of you curious about the Paleo diet, or with friends or family who are curious about it, the video above is a great resource.

Robb Wolf, author of the Paleo Solution and long-time Paleo diet lecturer and educator, spends over an hour (1 hour and 7 minutes, to be exact) answering every kind of question you can imagine related to the Paleo diet.  As with longer videos of this nature, make sure you break it up into manageable pieces.

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Feb 16th, 2012

Two FREE Functional Movement Clinics in March!!


Aundi working her magic

Aundi is not only a member at CFO and a darn good soccer player, but she is also Dr. Andreana Mevoli, a Sports Chiropractor who specializes in rehabilitating injured athletes (including yours truly). She is certified in Active Release Therapy and has about a gazillion other degrees and certifications.  She is the owner of Haka Sports Clinic in Berkeley. Check out her website for more info.  

Aundi has graciously offered to host two clinics for our members in March where she will show us a series of Functional Movement Screens, which are designed to help athletes identify and address issues in movement that can limit progress and even cause injury.  Here is more on Functional Movement Screening (from www.functionalmovement.com):

"Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns."

Aundi will be at CFO on Sunday March 11th from 4pm – 6pm to cover Functional Movement Screens for the Upper Extremities and on Sunday March 25th from 4pm – 6pm to cover Functional Movement Screens for the Lower Extremities.

Clinics are limited to 24 participants each.  You can secure a spot by sending an email.  First come, first-served!  Don’t miss this opportunity to work with a professional on identifying and addressing and correcting dysfunction in your movements!

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Feb 15th, 2012

Final, Final Order for Prather Ranch


Lance doing rope slams at the Sac-Town Throwdown

OK, folks, after numerous revisions and omissions on my part, here’s the final, final list for the Prather Ranch order.  The 40-lb boxes of meat are going to be dropped off at CFO next Wednesday, February 22 at 6pm.  We can’t accept any more orders at this point.


Here is the price breakdown.  Please make payment no later than Monday, February 20.  You can pay with cash, check (payable to CrossFit Oakland), or credit card.  If paying with credit card, go here:  clients.mindbodyonline.com/asp/main_shop.asp

Whole Box (40-lb):  $250
Half Box (20-lb):  $125

Here’s the list:

Ek – 1
John P – 1
Justin – 3
Jon Y – 1
Andre – 1
Mariko – 2
Sam L – 2
Raymond – 1
Brian C & Joey – 1
Ev – 1
Roland – 1
Arnold – 1
Tami & Denise – 1
Marc – 1
Jason – 1
Stas – 1
D-Sal – 1
Aaron – 2
Wave – 1
Brandon – 1
Dawn – 1
Joe P & Mark P – 1
Gabriel & Sean H – 1
Sabrina & Mark D – 1
Jack & Jade – 1
Lee & Vee – 1
Steve D – 1

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Feb 14th, 2012

More New CFOers!


The 7am On-Ramp Graduates


The 7pm On-Ramp Graduates

We had two recent On-Ramp groups finish up their 4 weeks, so now they’re ready to be unleashed on the rest of you.

Strong work by all of you and welcome to group classes, CFO style!

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Feb 14th, 2012

And….. we’re back!

Site was down overnight due to technical difficulties.  Sorry for the inconvenience and nasty withdrawal symptoms.

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Feb 13th, 2012

Sac-Town Throwdown is a Wrap!


Jenn finishing off one of her ten bar muscle-ups

What a weekend of competition at the Sac-Town Throwdown!

First the quick summary…

For those keeping score at home, here is where each of the three teams finished in the competition.

Masters:  8th Place
Open:  21st Place
Novice:  22nd Place

The Masters team members were CPeak, Marc, Jade, Jenn, and Lance.

The Open team members were Candace, Tamara, Brandon, and Wale.

The Novice team members were Hyo, Katie, Aaron C, and John P.

There were lots of great moments, but here are some that really stood out, in no particular order.

On Saturday

  • John P battled his way through 250 double-unders.  Double-unders were his goat coming into the competition.  I don’t think he can say that any longer.
  • The Masters team finished in 5th place among all Masters teams in the really, really long Quadtathlon, where each member did a 1-mile run, 75 burpees, 250 double-unders, and a 1600-meter row.  That’s not divided up among the four team members; each team member did all that stuff!  This performance was what got the Masters team to day two.  Their final time was 36:02, and they were one of the few teams to finish under the 40-minute cap.
  • Jade carried the team in the Quadtathlon.  She finished her events in the workout so early that she would run out and pace her teammates on the run.  And to top it off, she got her first dead-hang pull-up.
  • Candace and Brandon ran roughshod over a 10-minute AMRAP version of Helen that involved 800m stationary bike sprints, 21 ground-to-overhead with 45-lb/30-lb dumbbells, and 12 chest-to-bar pull-ups.  They ended up with the second best performance of all Open teams!
  • Tamara had to get gritty on the Quadtathlon workout, battling her way through a 1-mile run, 75 burpees, 250 double-unders, and a 1600m row, in that order.  Yowser!
  • Marc powered his way through 13 snatches at 135 lbs in 3 minutes.
  • Katie PR’d in the snatch by 20 lbs!
  • Hyo and Aaron got their first pistols, and then got 4 more in the gymnastics skills competition, having never done them before.
  • Wale powered his way through 75 brutal burpees after blasting the mile run.
  • CPeak made his muscle-up look like a piece of cake.
  • Lance went beast mode on the tire flips and rope slams.
  • And last but not least, Jenn powered through ten bar muscle-ups in the final workout of Sunday, beating two of her three male competitors along the way (she was the only female doing the muscle-ups).  Strong work!

On Sunday

Due to the Masters team’s strong performance in the Quadtathlon and consistent performances in the other three workouts on Saturday, they qualified for the final on Sunday, which consisted of two rough workouts.  Only 8 teams made it through to the finals, and they grabbed that 8th-place spot by 1 point–clutch!

The first Sunday workout was a 400m car pull, where all four members pulled a police car around the track.  The car had four ropes on it and each person pulled one of them.  All the teams were game and this was a tight race from top to bottom.  When it was all said and done, Team CFO finished in 7th place on this workout at 2:32, just 1 second off of the 6th place team, CF Nor Cal.

The second and final workout on Sunday was a team relay race, where each member did a couplet of exercises and then tagged the next person.  Marc did squats and toes-to-bar, Lance did rope slams and tire flips, Jenn did sandbag thrusters and bar muscle-ups, and Jade finished the relay with overhead walking lunges and box jumps.  There was a 25-minute cap on this workout, and only 4 teams made it under the cap.  CFO finished up 6th place overall in this workout, with Jade nearly finishing box jumps as the clock hit the 25-minute mark.  So close!

There was a ton of hard work on display this weekend, and I can’t wait to see people get after it when the CrossFit Open starts up at CFO in 10 days!

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