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.

Nov 10th, 2011

Turkey Trot Anyone?


Let’s put our new & improved running technique to the test!

Looking for a fun way to kick off Thanksgiving Day besides stuffing your turkey and peeling potatoes?  How about a fun run through the hills of Piedmont at the annual Piedmont Turkey Trot 5k? 

The race starts at 8:30 am on Thursday, November 24th at the Piedmont High School.  You must pre-register for the race ($25 for adults, $15 for kids) and you get a t-shirt.  A lot of families run this with dogs, strollers, etc.  It truly is a good time as opposed to an uber-serious race, however there are ribbons and prizes awarded for top finishers in a number of categories.

Rumor has it a certain Lieutenant in the Fire Dept will be running in gear.  In honor of this, how about we get as many CFO-ers as possible to meet up at the Piedmont Fire Station at 8am in your favorite CFO apparel.  Looking forward to seeing the cult take over Piedmont!

Comments: 7
Read More
Nov 9th, 2011

Mark Rippetoe on Bar Position in the Low Bar Back Squat

Mark Rippetoe Breaks Down the Low-Bar Back Squat Position

Many of you, when first starting out with a low-bar back squat, experience difficulty in getting into a good low-bar position.  It can be an uncomfortable position at first.  In this video, Mark Rippetoe, author of Starting Strength, walks you through the proper set-up and also addresses the issues that people often encounter when first squatting with the low-bar style.

It’s well worth the 18 minutes of run time…watch this video!

Comments: Comments Off
Read More
Nov 8th, 2011

A Nice Rant on Push-Up Technique


Julie in a nice set-up position for the push-up

I came across this nice little rant on push-up technique today, or more succinctly, lack of push-up technique.  It was penned by Greg Everett, Olympic lifting coach and owner of Catalyst Athletics.

He goes into a great deal of detail on the importance of various aspects of the push-up (I agree with his ordering of the priorities for the push-up:  correct and rigid posture, including head position; range of motion; elbow orientation; resistance).

I think the best part of the article is his last paragraph, though, where it becomes clear that you can really use the push-up as a metaphor for any of the simpler movements we do (think pull-ups, box jumps, ball slams, or perhaps even kettlebell swings):

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones.

Read the full article here:  The Push-up: Why Is This So Hard?

Comments: 5
Read More
Nov 7th, 2011

Pumpkin Bars!


The Situation and the Socket chowing down at the party

Congratulations to Tami and Lydia for representing CFO today at the SPF Women’s Pro/Am Powerlifting Meet.  Strong work, ladies!

As promised, here’s the recipe for the pumpkin bars that I brought to the Halloween party last weekend. I stole the original recipe from Melissa but had to make some minor tweaks, so I’ll post the my version of the recipe (what I made for the party).
*Equipment needed: food processor


(makes 16 bars)
3 eggs
2 cups almond meal (sold at Berkeley Bowl, Trader Joe’s, Whole Foods)
1 can pumpkin puree
4 dates
3 tablespoons raisins
1 ripe banana
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1 tsp baking soda
1/2 tsp sea salt

1. In a food processor, combine pumpkin, eggs, and dried fruits until well mixed (about 2 minutes).
2. Add dry ingredients into food processor and mix for another minute or two.
3. Pour batter into a greased 8×8 inch baking dish.
4. Bake at 350 degrees for 25-30 minutes or until firm.
5. Let cool and serve!

***Attn Paleo cave people: In case this wasn’t clear before, ALL added sweeteners are off-limits for the duration of our challenge. This includes honey, stevia, Splenda, etc. Also, dairy (even if it’s delicious grass-fed butter), corn, and teff are also out.  These are all "gray area" foods that are sometimes considered to be acceptable foods, so no worries if you unknowingly consumed any of these.  Get back on the wagon and ride it out. You are still in it for the big bucks! 

Post your yummy Halloween dish to comments.

Comments: Comments Off
Read More
Nov 6th, 2011

Plantar Faciitis

 2011-11-05 at 20-16-26.jpg

Plantar fasciitis is inflammation of the tissue on the bottom of the foot.  This tissue (the plantar fascia) becomes irritated in many different ways: poor biomechanics, badly constructed or fitting shoes, weight bearing activities (walking, jogging, lifting heavy objects) or some combination of these.  It is the most common cause of heel pain in runners.

I have had many clients with plantar fasciitis, and have found that it is pretty difficult to get rid of completely–it often comes back occasionally because conventional treatment rarely gets to the root of the problem.  Usually plantar fasciitis comes from an imbalance in the hips or knees that then causes an uneven foot strike or unequal weighting of the feet. In order to really get rid of it, it is necessary to correct the poor biomechanics that have caused the symptom which takes a lot of tedious and picky work that most people are not interested in doing.

Conventional treatment includes regular icing of the area, ibuprofen, massage of the tissue, and stretching the calf muscles.  If you have chronic pain on the bottom of a foot, here are some things you can try:

Comments: 6
Read More
Nov 5th, 2011

Powerlifting Meets

Lydia Squat Setup

Lydia setting up for a squat attempt in Pleasanton in January

On Sunday, Tamara and Lydia will travel to Super Training Gym in Sacramento to compete in a powerlifting meet. Today’s post will focus on what happens at a meet and to perhaps encourage some of you to compete at one in the future.

Powerlifting is a strange name for a sport where power is not the contested attribute. Strength is defined as a person’s ability to generate force against an external resistance. Power is the ability to display strength quickly. For example, a 600 pound deadlift will probably come off the floor and proceed to lockout slowly. The lifter will exert significant force (a display of strength), but the bar will not be going too fast. That same lifter might be able to clean 300 pounds. In the case of the 300 pound clean, the bar must move very quickly once it is above the knee, or the lift will not happen. A deadlift requires strength. A clean requires power. Powerlifting is a test of strength, but how fast the weight is moved is not important. Hence, power is not the primary concern in powerlifting.

No matter the nomenclature, a powerlifting meet consists of three contested lifts:  the squat, bench press, and deadlift. A lifter has three attempts at each lift. Only one repetition is required for each attempt. When the results of the lifts are summed, the person with the highest total wins. Of course, there are weight classes to provide a more equal playing field and there are formulae that are often used to provide roughly comparable results between lifters of various weights. Depending upon how the meet is run, the results of the formula may actually determine the winner. The most important takeaway is that the lifter has nine chances to build a total and place in the meet. If a lifter cannot successfully complete at least one attempt at each of the movements, then they do not earn a total and are disqualified from placing, although they can continue to lift.  No one likes to bomb out of a meet.

It is important to note that once a lifter attempts a weight, the only direction the poundage can go in subsequent attempts is up. Therefore, it is important to pick an opening weight for each lift that is easily manageable. The idea is to get on the board with the opener. Thereafter, the weights can climb and personal records can be set. Missing an opener because it is too heavy is a bad way to start things off and often results in not making a total. Hurt feelings are sure to follow.

Powerlfitng meets tend to be all day affairs. Despite the significant time commitment, they are a great deal of fun. First and foremost, you get to wear a singlet which qualifies as perhaps the finest article of clothing known to man. Stepping up to the bar in front of a crowd cheering you on is exhilarating and promotes maximum force production. You are highly incentivized to put everything you have into successfully completing the lift when you have people watching and yelling. Hitting personal records in training is good, but hitting personal records on the platform in front of three judges is even better.  With competent judging, you have independent confirmation that you achieved the proper depth in the squat, or kept your butt on the bench while pressing. I highly recommend competing in general and a powerlifting meet is wonderful place to test your strength and know for sure that you performed the lift to accepted standards.

Good luck to Tami and Lydia this weekend.  The meet in Sacramento on Sunday is for women only. The men compete on Saturday. There’s a chance that Tami and Lydia will be competing alongside the mighty Laura Phelps-Sweatt, too. Lift some big weights for us.

Comments: 8
Category: Fitness
Read More
Nov 4th, 2011

NY Times Article on This Barefoot Running Thing

*** Note:  The Aaron C Running Clinic on November 19 is full.  Email us if you want to be put on the wait list. ***


Chris, Leka, and Ev at the last Aaron C Running Clinic

When it comes to running, this forefoot striking thing seems to work pretty well.


Here’s a nice piece from the NY Times that’s been making the rounds.  It’s by Christopher McDougall, the same guy who wrote Born To Run.  He makes two important points related to running:  1) A more minimal shoe (or perhaps even barefoot) is good for running; and 2) If you don’t have good technique (a forefoot strike with a bent ankle and knee under your hips), it really doesn’t matter what kind of shoe you wear.

Read the full article here:

The Once and Future Way to Run

(Also take note of the sidebar illustration and the accompanying video.)

Comments: 3
Read More
Nov 3rd, 2011

Running Clinic w/ Aaron: Nov 19 @ 11am!


 Fun in the sun with Coach Aaron

If you missed Aaron’s first clinic a few weeks back, you are in luck!  He has graciously agreed to volunteer another hour of his time to hold a second FREE Running Clinic at the Piedmont High School track on Saturday, November 19th at 11am, so that anyone who missed out has a chance to attend. 

During this hour-long session, which includes warm-up and stretching, you will learn basic form for running more efficiently and drills to help you practice your new technique. 

There are 16 spots available on a first-come, first-served basis.  Send us an email and let us know you would like to attend.  We will respond to your email as well as publish a list as we get closer to the date.

I was fortunate enough to be able to attend Aaron’s previous clinic and it was not only very valuable, but also enjoyable.  If you are on the fence, I urge you to take this opportunity to learn technique to make your running more efficient – especially if you are not a big fan of running.  Aaron is very supporting and encouraging and even makes running kind of fun.  And trust me – you do not need to have ANY running ability or previous training to attend.

Thanks again, Aaron.  CFO is lucky to have your experience and your generosity.

Comments: 4
Read More
Nov 1st, 2011

October Challenge Wrap-Up and November Challenge


Joe P and Heidi getting in their push-ups for October’s challenge

October Challenge

October has come to a close, and with it, so has the October challenge.  For those of you not keeping score at home, we’ll be rolling out new challenges each month, and October was the inaugural one:  Max push-ups in 2 minutes.

It was great seeing you guys and gals stepping up and taking a crack at the challenge.  And your push-ups looked great, too!

Here are your top five women and men.

Top 5 Women

1.  Tamara 39
2.  Sierra 36
2.  Connie 36
4.  Michelle M 35
4.  Ev 35

Top Men

1.  Daniel 81
2.  TomS 65
3.  Josh 64
4.  Marc 63
5.  CPeak 60

The scores for these men and women will be transferred to our soon-to-be-put-into-place leaderboard.

November Challenge

We’re sticking with an upper-body theme for November, but this time we’ll be using weight and it will be a pull instead of a push.  

The November challenge is as follows:

1-Rep Max Weighted Pull-Up

Here are the rules:

  • Score is calculated by adding the weight you pull plus your bodyweight.  So if you weigh 200 pounds and you do a pull-up with 100 lbs, your weighted pull-up total is 300 lbs.
  • You can use any grip you want (underhand, overhand, or mixed).
  • Your chin must finish over the bar.
  • You cannot kip (no kicking, no rebending of the knee or hip).

And last but not least, this should provide even more motivation for those of you out there working on getting your first strict pull-up.  Get some!

Comments: 7
Read More
Oct 31st, 2011

Athlete Spotlight: Joey!


Joey after the 2011 Summer Edition of Femme Fit

(Courtesy of TomC)

Our spotlight athlete this week is Joey.  Just about everyone who has trained with Joey immediately catches on to the idea that this girl just doesn’t quit!  

I remember when she first came to us back on 39th Street (two buildings ago), roughly three years ago, and thought she was a great addition to the gym at the time, and totally ready for CF-style training.  But Joey had different thoughts on the matter (see her note below).  With her characteristic determination and never-say-die attitude, she took it upon herself to recommit herself to training and get even fitter.  When she came back to us the second time, I could tell it was gonna stick, and all of us are better off for it.

Wanna get good at CF?  Follow Joey’s lead.  Work hard.  Commit to the fundamentals.  Don’t jump ahead and try to take shortcuts.  This is exactly what Joey has done.  She’s a great role model for any CFOer, but especially the women out there in seek of X (a pull-up, a push-up, a better squat, or whatever X is for you).

Currently, Joey is getting rock-solid on the Olympic lifts, putting strength and technique development ahead of all other fitness metrics or goals.  This is a smart move, and I have no doubt that when Games season rolls around in 2012, she’ll have once again taken a huge leap forward in her fitness.

Height, weight, age:

5′ 2.76", 55 kilos, 37

How long have you been a member at CFO?

I first darkened the CFO doorsteps on September ’08, back when I was marathon training and the gym was on 39th St. (I remember watching Tami, Candace and Journey do a timed ladder WOD (1 power clean the first minute, 2 power cleans the second minute, etc) and being blown away by these strong-a** women. Being the shy perfectionist I am, I vowed that I would come back to CFO when I was "stronger". So, after running my marathon, I did scaled WODs until I felt ready to go back. By that time (April of 2009), CFO was on Doyle St. and Mike was running the On-Ramp sessions. I’ve been a member ever since!)

What is your day job?

Audio-Video engineer for Pixar (aka: knob-twiddler and computer geek)

What is your athletic background?

Other than gymnastics as a little girl, I didn’t play any sports growing up. I started running as a panacea after I quit smoking and that somehow led me to CrossFit.

What is your favorite strength move?

I like the push-press and the jerk….not sure if that’s a strength or power move…Mike? (if not, weighted dead-hang pullups)

What is your favorite met-con?

My favorite met-con is Murph, but someday I hope to embrace Fran.

Proudest achievement (CF)?

My proudest CF achievement is competing with Candace, Manwell and Tom at Summer Slam this year. It was like getting a high-five and peeing my pants at the same time!

Most desired goal (CF)?

My most desired goal(s) are to back squat over 200 lbs, snatch my body weight, clean and jerk 135 lb., do multiple strict HSPUs, (ditto with Muscle-Ups), and be able to have fun with cool folks the whole time!

Big round of applause for Joey in comments!

Comments: 24
Read More