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.

Jan 4th, 2012

Gymnastics Seminar with Carl Paoli this Saturday at 2pm!

 poster-cfoakland-seminar.jpg

We’re just a few days away from our nearly-sold-out (only a couple of spots left) gymnastics skills seminar with Carl Paoli, of San Francisco CrossFit and Naka Athletics. If you’re after a muscle-up, a handstand push-up, a legit push-up or pull-up, or any higher-level gymnastics/bodyweight movement, this is the seminar for you. Carl will provide a ton of technical instruction on these movements and map out progressions for any movement you’re after.

I’ve seen Carl coach a few times and highly recommend taking advantage of this opportunity to spend 4 hours training with him.

This seminar is open to the general public, not just CFO. Don’t miss this awesome opportunity!

To learn more about Carl and his work, and to register for seminar, go here: nakaathletics.com/cfoakland-workshop

Comments: 1
Read More
Jan 3rd, 2012

More on CFO Programming

 Karen_Louise_Holiday_Party.jpg

Karen and Louise at the holiday party

In last Monday’s post, I wrote about how we’d be transitioning the CFO programming to have monthly benchmarks, or check-ins, if you prefer.  This will provide a tighter feedback loop and allow us to make sure we’re doing the job we need to be doing with our programming.  

Beyond the monthly benchmarks, which will change each month, we’re also programming off of a larger, longer-term template with general qualities that we’re after (general strength focus, conditioning focus, gymnastics focus, Olympic lifting focus, etc.).  For example (and this is just one example), as we get closer to February 22nd, which is when all of you will be doing the Open workouts (whether you have competitive aspirations or not), our programming will change to meet the demands of those workouts, both in weekly structure (the Open workouts will most likely take place on Saturday, so the week will need to be structured accordingly) and in terms of metabolic demands.

Beyond this longer-term focus, we’re also changing the way programming is assigned and who’s responsible for programming at any given point in time.  Over the next three months at various points, Connie, Tamara, and Moses will be co-programming the workouts with me (one trainer plus me at a time, not all four of us at once).  Throughout the year, other trainers will get an opportunity to program as well, based on whatever they bring to the table.  This will ensure that the programming stays fresh, current, varied enough, and effective–everything we’re after.

And finally, one other note:  Due to popular demand, the PR board is back.  Look for it at the far left side of the whiteboard.  And be sure to write up your back squat PRs on Wednesday (that’s when we’ll be doing the beginning-of-the-month test for 5RM back squat).

Comments: 1
Read More
Jan 1st, 2012

What’s in Store For 2012?

 Three Amigas.

This morning as I lifted my toothbrush to my mouth I was met with some pretty significant muscle soreness in my arm.  In fact, I felt it all over my body. If you did Murph yesterday, then you know exactly what I’m talking about. But instead of feeling sorry for myself for not being able to get dressed or lift my arms without pain, I thought, "we are SO lucky."  I mean, really, how many people can say they did 300 squats, 200 push-ups and 100 pull-ups in one day? Or in their lifetime? Probably not too many. And for a very lucky handful of you, it was your first time doing the entire workout rx’d. Congratulations, T$, Heidi, Amanda and anyone else I may have missed!

Today, on this bright and beautiful first day of the new year, I’d like to invite you to reflect on the year, to be proud of your achievements, to look kindly on your slip-ups, and most of all, to show some gratitude for your killer body. Yes, YOU have a killer body!

You may not have bulging biceps or perfectly sculpted abs (yet), but you’re fit and more importantly, you’re healthy and fit enough to do CrossFit! Be thankful for the fact that week after week, month after month and for some of us, year after year, you are able to push your body to the limits. I’m immensely grateful for the opportunity to challenge myself mentally and physically over and over again in the gym. And I’m especially thankful to be doing it alongside all you lovely people!

It’s customary to make resolutions and set goals for yourself this time of year. What are your fitness-related goals? Will 2012 be the year for pull-ups or maybe your first BW bench press? This is also a good time to make resolutions about your diet. I encourage you all to think about ways that you can adopt healthier eating habits. But instead of setting lofty, unrealistic goals, like, "no sugar for the year" or "go 100% Paleo," make a small change. Try adding something healthy to your diet rather than subtracting a "bad" food. For example, strive to drink one more glass of water everyday, or eat protein with every meal. Keep it simple, and most importantly, make a deal with yourself that you’re likely to keep.

I’m excited to see what 2012 will bring to you all! Thank you for another wonderful year of blood, sweat and laughter at CFO!

Comments: 2
Read More
Jan 1st, 2012

Happy New Year CFO!

cfo.jpg

Good times hanging after the WOD

As we say good-bye to an amazing 2011, we are grateful and humbled by all of you.  Thank you for all of the support and good times over the past year.  2012 is sure to be even more amazing – looking forward to a fun ride.

Enjoy the day with friends and family and we will see you again in January!

Comments: Comments Off on Happy New Year CFO!
Read More
Dec 31st, 2011

Captain Kirk

El Capitan

Captain Kirk preparing to squat 1,000 pounds. This video cannot be embedded, but clicking on the image above will take you to YouTube to watch it. I promise it will be worth your time.

Above is one of my favorite squatting videos, although, to be honest, my list of favorite videos seems to be continually expanding. The video features the legendary Kirk Karwoski, known as Captain Kirk. Karwoski is among the greatest powerlifters in the history of the sport. His accomplishments include a world record 455 kg (1,003 lb) squat set in competition in 1995. Karwoski competed in the 125 kg (275 lb) weight class of the International Powerlifting Federation (IPF) and his record, set over 15 years ago, still stands.  He also won seven national and six international championships at the IPF.

Kirk was known not only for his incredible accomplishments on the platform, but also for his outsized personality. He trained with extraordinary intensity and focus and was widely regarded as being all but insane. Ed Coan, who is arguably the greatest  powerlifter of all time, was asked in an interview, "What is the craziest thing you have seen in powerlifting?" He replied, "Kirk Karwoski." Karwoksi gave an interview a few years ago and had this to say:

I would like to comment on motivation. Most power lifters share some common defects, as a whole, for whatever reason, we LOVE to punish, beat, and torture ourselves beyond the limits of mind and body. It is our spirit that prevails. This defect of intelligence and sensibility pushes us on to the next level, makes us better and stronger. We all have lifted sick and badly hurt. When this subject comes up with normal people and other meatheads, we all have the prideful smile when we talk about lifting with a 100 degree temperature or a torn groin. Thank God that therapy doesn’t work on us.

Before we sign off for the evening, let’s discuss the video above. In it, we see Karwoski squat 1,000 pounds for a double. This truly astounding feat of strength was accomplished using a single ply squat suit, a set of knee wraps, and a belt. If talk of single-ply squat suits does not ring a bell, I discuss the particulars of equipped vs. non-equipped lifting in an earlier post. An important point to note is that suits available to Karwoski in the early 90s provided considerably less assistance than do the suits available now.

Kirk unracks the 1,000 pound barbell and walks it out of the squat stands. A very common sight in powerlifting today is a device called a monolift. This is type of squat stand that allows the lifter to unrack the bar while the supports are swung out of the way and the lifter can stay in place to begin the squat without ever moving their feet. Walking the bar out is a difficult thing and I think it is cool.

Karwoski squats the both reps deeply, with the first one coming up very quickly. I don’t know how you can stand up that fast with 1,000 pounds on your back, but he managed to do it. The second rep comes up a little more slowly, but was never in doubt. All of the onlookers in the gym are yelling loudly, but when his spotters want to rack the weight before Karwoski does, he screams, "I want to hold it!" The room quiets down while his cowed spotters back away until Kirk is ready for the set to be finished. It’s a pretty funny moment and helps to illuminate Karwoski’s ferocious approach to lifting. The man was intense.

Have a great 2012.

Comments: 2
Category: Fitness
Read More
Dec 30th, 2011

3 More From K-Star Plus the New Year’s Weekend Schedule

K-Star doing his thing

The shoulder joint is something we have to take care of, when it comes to utilizing exercise technique that will place the shoulder in the best possible position and when it comes to mobilizing the tissue around the shoulder joint itself.

In the video above, K-Star goes over a shoulder trifecta, three exercises that pay big dividends, especially if you have issues with the front squat or clean rack position, or with any of the bodyweight movements that involve turning out (push-ups or ring dips, for example).  

Take the five minutes to watch this, and then put these three mobility exercises into practice!

New Year’s Weekend Schedule

Here’s the schedule for the weekend.

Sat 12/31:  8am, 9:30am, and 11am (extended class times for Murph)
Sun 1/1:  Closed
Mon 1/2:  8am, 9am, and 10am

Comments: Comments Off on 3 More From K-Star Plus the New Year’s Weekend Schedule
Read More
Dec 29th, 2011

FREE Community Day + Stretching Class: Jan 2nd, 2012!

handstands.jpg

Who are these lovely inverted ladies?

Curious about CrossFit?  Want to test it out and see if it’s for you?  Come on in on Monday, January 2nd at 11am for a free, fun and fabulous workout! 

Community Days are free to the public – No experience necessary. This one-hour class is designed to be fun and scalable to all ages and fitness levels. It includes a warm-up, instruction of basic movements, a great workout utilizing these movements and a cool-down.

Bring your friends, family and co-workers for the 11:00 team-style WOD and stay for Coach Dawn’s stretching class at Noon.  Great way to kick off the New Year.

Comments: 4
Read More
Dec 28th, 2011

Gymnastics Seminar Fast Approaching!

 poster-cfoakland-seminar.jpg

We’re just a little over a week from our gymnastics skills seminar with Carl Paoli, of San Francisco CrossFit and Naka Athletics. If you’re after a muscle-up, a handstand push-up, a legit push-up or pull-up, or any higher-level gymnastics/bodyweight movement, this is the seminar for you. Carl will provide a ton of technical instruction on these movements and map out progressions for any movement you’re after.

I’ve seen Carl coach a few times and highly recommend taking advantage of this opportunity to spend 4 hours training with him.

This seminar is open to the general public, not just CFO.  Don’t miss this awesome opportunity!

To learn more about Carl and his work, and to register for seminar, go here: nakaathletics.com/cfoakland-workshop

Comments: Comments Off on Gymnastics Seminar Fast Approaching!
Read More
Dec 27th, 2011

Monthly Benchmarks Beginning in January

 AJ_Julie.jpg

AJ & Julie at the holiday party

In an effort to create a tighter feedback loop for your performance in the gym, beginning in January, we’ll be designating a strength benchmark and a conditioning benchmark that will be tested at the beginning of the month and then again at the end of the month.  The benchmarks will change each month, but it will always be a pair:  one strength movement and one conditioning workout.

For January, the benchmarks will be as follows:

Strength:  

Back Squat 5-Rep Max

Conditioning Workout:

Max Rounds Plus Reps in 10 Minutes:
7 Pull-Ups
10 Hand-Release Push-Ups

These two workouts will be programmed into our normal workout cycle; no need for you to do them during rest days.

The benchmarks will give you a clearer idea of how you’re progressing and will give us a quick assessment of whether our programming is hitting the mark.  In other words, it’s a win-win for all parties involved.

Comments: 6
Read More
Dec 25th, 2011

Happy Christmakkah!

Mike.jpg

Ho-Ho-Ho!

Happy Holidays from CFO to all of you!  The gym will be closed today, but will re-open tomorrow (12/26) for 8am, 9am & 10am classes.

Enjoy your day with friends and family!

Comments: 3
Read More