Welcome to Crossfit Oakland!
We care about health and community!



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.

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.

Sep 17th, 2011

Fight Gone Bad Heat Information


Michelle in mid-stride

Here are the heats for Fight Gone Bad tomorrow.  Get some!


FGB Heats

800am & 830am:

Nancy & Ann G
Zeke & Karl
Sean H & Matt
Adrien & Dwayne
Marc T & Brian C
Robyn & Michelle B
Trevor & David R
Hannah & Josh

900am & 930am

Aisha & Jacques
Arnold & Newg
Hyo & Sarah K
D-Sal & Tami
John P & Al
Chris M & Sara M
Brandon & Candace

1000am &1030am

Justin & Sherry
Kevin & Matt
Mo & Moses
Susan G & Scott
Lance & Mike
Scott & Heather
Wayne & Ev

If there are any errors or omissions, send us an email!

Comments: 4
Read More
Sep 16th, 2011

Mark Your Calendars: CFO vs. CF Sweat Shop on October 8!


Mune deadlifting at Femme Fit

We’ve been working behind the scenes on an awesome opportunity for a ton of you to get in a full day of workouts.  The full details, including the workouts, will be released on Monday, so stay tuned.

But for now, all you need to know is that we’re taking on CrossFit Sweat Shop in a series of workouts spread out over the course of a day on Saturday, October 8.  There will be 27 workouts in total, and all of them will be done in a team format.  In addition, just as in Femme Fit, many of them will be doable by just about anyone, so that we can get as many of you out there participating as possible.

This will be an awesome opportunity to put your fitness to the test.  I hope to see a bunch of you jumping on board, especially first-timers!

Comments: 5
Read More
Sep 15th, 2011

Fight Gone Bad Heats, Construction, and 7pm Skills


Joey in mid-sprint at Femme Fit, courtesy of TomC

Fight Gone Bad

Here are the heats for Fight Gone Bad this Saturday, September 17.  I’ll update the list again on Friday.  Everyone is welcome to participate, whether you’re on the heat list or not.  But understand that if you’re not on the heat list, you’ll be placed into a heat based on availability the day of the workout.  To get on the heat list, send us an email.

You’ll notice that everyone is paired up and that the same pair of people shows up for two consecutive heats.  This is because one person from the pair will go at the top of the hour (with his or her partner keeping score and cheering on), and then the other person will go at the thirty-minute mark (and the person who just went will then keep score).

FGB Heats

800am & 830am:

Nancy & Ann G
Zeke & Karl
Sean H & Matt
Adrien & Dwayne
Leka & Brian C

900am & 930am

Aisha & Jacques
Arnold & Newg
Hyo & Sarah K
D-Sal & Tami

1000am &1030am

Justin & Sherry
Kevin & Matt
Mo & Moses
Susan G & Scott
Lance & Mike

Construction at CFO

Over the next couple of weeks, there will be some construction going on at CFO.  The first part of the construction project is already underway, with some work being done in the back (storage) room.  This construction is being done to satisfy the requirements laid out by the City in order to get access to the building.  The following needs to be done to the building:  a wall has to be put up in the storage room, a wall has to be put up at the front of the building (near the front door), and one of the bathrooms has to be modified (a door has to be moved).

The construction is going to take place during the day, generally from the early morning until about 4pm.  We’ll do our best to keep the gym usable during construction hours, but the morning and noon classes might need to get creative with the gym space, depending on the workout.

Thanks for your patience!

Skill Thursday Debuting at 7pm

Per my announcement during the "Getting the Most Out of Your CrossFit Training" seminar, I’m rolling out a Skill Thursday class at 7pm, beginning September 15.  This class will focus on a series of progressions to work a specific skill element each week.  It could be a barbell movement or it could be a bodyweight movement.  For those of you wanting the usual 7pm class experience, you’ll still be able to do that as well.

This week’s skill is the handstand push-up.

Comments: 2
Read More
Sep 13th, 2011

CF Silicon Valley Oktoberfit Throwdown on Sat Oct 15


CrossFit Silicon Valley is hosting a throwdown on Saturday, October 15, beginning at 9am. 

It’s a 3-person team event (at least one of the team members must be a woman), and even better, there’s an rx’d division and a scaled division, so it’s basically open to all comers and will have workouts that anyone can do.

If you’ve never done a CF competition before, I highly encourage you to throw your hat into the ring, so to speak.  And since every team needs at least one woman, hopefully we can get some women competing in their first competition.  Trust me, the high you get from putting your fitness to the test will invigorate your training, regardless of how you fare in the competition.  It’s something everyone should experience.

For more details on the competition, go here:


If you’d like to compete in this throwdown, either say so in comments or email us so that we can put you in contact with other CFOers and form teams.

Get some!

Comments: 3
Read More
Sep 12th, 2011

Seminar Follow-Up


Q & A during Saturday’s "Getting the Most Out of Your CF Training" seminar

A few follow-up items on Saturday’s seminar…


First, thanks to all of you who showed up!  It was great having you there.

Second, a few of you have had issues with getting email to the address I wrote up on the board (with admittedly sloppy handwriting).  

Here it is again:  mike.minium@crossfitoakland.com

Third, although your goals are your goals entirely and shouldn’t be influenced by others (even me), I did want to mention that I think every man or woman who walks through the doors of CFO should work toward getting the following benchmarks in pull-ups and push-ups, respectively.  These refer to the strictest form of pull-ups and push-ups that we do at the gym (see me for further explanation if you don’t know the standard for either movement).

1/5:  1 pull-up and 5 push-ups
3/10:  3 pull-ups and 10 push-ups
5/15:  5 pull-ups and 15 push-ups

After that, it’s highly individual and we can talk about specific targets for both movements.

These bodyweight benchmarks aren’t highly critical to the seminar material itself.  It’s just something that I forgot to mention during the seminar.

Comments: 1
Read More
Sep 11th, 2011

Welcome to the World, Baby Boy Miller!


Kai Nikolas Miller – Age 1 day

It is my extreme pleasure to introduce you to Kai Nikolas Miller, born last night to our own Coach Dawn and her fabulous husband, Garreth.

Dawn crushed this WOD in 4 hours 19 minutes (plus 41 weeks and 10 days)!

Here are the important stats:

Born on 9/9/2011 @ 19:04
7 lbs 10 oz
21.5 inches long

We are so proud of you, Mommy Dawn and happy to hear you and baby are healthy and doing well.  Can’t wait to meet Kai and see you and the family soon.  CONGRATULATIONS!

Comments: 26
Read More
Sep 10th, 2011

Barbell Training and Health

Reminder: Mike is holding his seminar on Getting the Most Out of Your CrossFit Training today (Saturday, September 10th) at 11 AM. If you can make it, do so.

Michelle Clean Femme Fit

Michelle in the midst of self medicating

Last week, a contributor to Mark Rippetoe’s Starting Strength site named Dr. Jonathon Sullivan penned a very interesting article about the effects of barbell training on older populations entitled Barbell Training is Big Medicine. It is a dense read that is full of insights and information on aging, the cellular processes involved, and strength. Sullivan is both a medical doctor and a Ph. D who also happens to spend some quality time under the bar himself. I’ve got a soft spot in my heart for medical doctors and Western medicine in general and Sullivan makes some excellent points by employing very direct language. And I quote:

Still, aging individuals are told by cultural stereotypes, TV, family, doctors and other “experts” that they need to slow down, eat less meat, and for God’s sake act their age. The intrinsic signals are even worse: “I’m fat. I’m weak. I’m worthless. My joints ache. And I’m too old to do anything about it. Where are the Cheetos?

This is an increasingly prevalent phenotype of aging in America and other industrialized nations: a living hell of progressive weakness, obesity, inactivity, shrinking horizons, sexual impotence, decreased expectations, mounting despair, a growing list of expensive drugs, learned helplessness, sickness, and pain. It’s being “All Done At Sixty”…or Fifty. It’s a life of waiting to die from a skin infection or a broken hip or a blot clot, of needing a stupid little fucking go-cart to get from here to there, of not being able to reach your own ass to wipe it, of narcotizing yourself with alcohol, cigarettes, American Idol and Doritos so you don’t have to face your own grim existence as a slowly rotting Jabba The Hut. I see it every day. We call it “old-itis.” A joke, I guess, but an obscene one. This gruesome avatar of aging offends the eye, the mind, and the spirit, and it cries out for both compassion and correction.

So, if you are ready to dive in and learn something about cellular death (called apoptosis), growth factors, and how squatting really does make everything better, I heartily encourage you to give the article a read.

Since it seems appropriate, let’s not forget Dylan Thomas’s short, masterful poem Do Not Go Gentle into that Goodnight. After reading both of those, you’ll probably want to pick up something pretty heavy. I’ll end this post with the opening of the previously mentioned poem, which qualify as perhaps three of the coolest lines yet committed to paper:

Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.


Comments: 7
Category: Fitness
Read More
Sep 9th, 2011

Are You Running? Take Care of Mobility


Lydia during the trail run at Femme Fit

Putting in some extra running away from the gym?  Or feeling tight after 200m or 400m repeats?  Or just some general wear-and-tear from workouts that involve running?

If you’re answering yes to any of these questions, you’ll wanna check out this article from Competitor Magazine, which details Kelly Starrett’s top 10 mobility exercises for runners.

The 10 Best Mobility Exercises For Runners

Try incorporating a couple of these into your mobility routine per week, alternating between them and mixing them up.

Comments: 8
Read More
Sep 8th, 2011

Fight Gone Bad 6: Next Saturday, September 17th starting at 8am


As in years past, CFO will be running Fight Gone Bad 6 with the rest of the CrossFit world on Saturday, September 17th, with doors opening at 8am and heats starting shortly thereafter.

Our tradition at CFO is to run FGB with a partner coaching you and recording your scores. When one partner finishes all 3 rounds of the WOD, the partners switch places and the second partner completes the 3-round WOD.

How can you get in on the fun?  Simply send an email to info@crossfitoakland.com stating your intention to participate as well as your choice of partner (make sure to check with them first!).  If you do not have a partner, simply state "choose a partner for me" and we will hook you up.  You can also request a heat time, but no promises!  Mike will assemble the heat schedule and post it on Friday, Sept 16th or before.

Remember, this is a fundraiser for two very worthy causes – the Special Operations Warrior Foundation and The CrossFit Foundation:

About The Special Operations Warrior FoundationThe Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions and immediate financial assistance to severely wounded special operations personnel and their families.

About The CrossFit Foundation:  The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as aims to enhance the quality of life and fitness of deserving families by sponsoring such worthwhile efforts as Infant Swim Rescue (ISR), providing exercise equipment, and other beneficial acts as determined by the Foundation. 

There are two ways to donate:

1.  Go to www.fgb6.org and register.  You can create a fundraising page and go get those donations.  I believe you get a t-shirt if you raise at least $150.00 and the shirts are traditionally way cool.

2.  Bring your donation with you to the event – suggested minimum donation is $25.00.  CFO will combine funds and make one large donation.

And in case you are new to CrossFit or need a reminder here is the skinny on Fight Gone Bad:

In this workout you move from each of five stations after a minute.  When you have completed each of the five stations, you are given a minute of rest before repeating the round of five stations in five minutes.  This workout maybe be run in 3-5 founds.  We will be running the 3-round version.  The stations are as follows:

1.  Wall Ball Shots: 20#/14# ball. 10 ft target.  Scored by reps.

2.  Sumo Deadlift High Pull @ 75#/55#. Scored by reps.

3.  Box Jump: 20" box.  Scored by reps.

4.  Push Press @ 75#/55#.  Scored by reps.

5.  Row.  Scored by calories.

Good luck kids.  This one’s a blast!

Comments: 18
Read More
Sep 7th, 2011

Reminder: Free Seminar This Sat Sep 10 at 11am


Joey and Sierra at Femme Fit after their cleans

A quick reminder to all of you CFOers:

I’ll be holding a free seminar beginning this Saturday, September 10 at 11am, "Getting the Most Out of Your CrossFit Training."

I’ll be covering a lot of topics and will do my best to answer any question you have regarding CrossFit training.

What You’ll Get from the Seminar 

Whether you’re brand new to CFO or an experienced Games competitor, every person who comes to the seminar will get the following:

  1. An understanding of the CrossFit model of fitness
  2. An understanding of how to set and achieve fitness-related goals within the CrossFit model of fitness
  3. A 1:1 planning session with me to map out the steps needed to achieve up to 3 fitness-related goals
  4. An open-ended Q&A where you can ask me about anything you want related to CF training

Comments: 7
Read More