Sep 2nd, 2013

Running Clinic with Coach Aaron Saturday September 21st!

Aaron Castillo

  Aaron Castillo: Certified CrossFit Endurance Coach, CrossFit Oakland, Running Coach for Oakland Triathlon Club, USA Track & Field, Member and Current Masters Competitor As a masters-level track & field athlete and coach, I specialize in teaching efficient and proper running technique using The Pose Method along with a personalized interval-based training program that prepares athletes to compete […]

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Category: Events
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Sep 1st, 2013

Moxie Madness Day One


Team CFO just after crushing Event 3A & 3B Great job to the 3 CFO teams participating in the Moxie Madness Affiliate Team competition today and to their awesome coaches.  You guys did us proud.  Can’t wait to see what you do tomorrow!! I highly recommend driving down to San Jose tomorrow and catching Day […]

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Category: Community
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Aug 20th, 2013

Primal Move Certification at CFO: Saturday Oct 19th!

primal move/

CrossFit Oakland Uptown will be hosting a very cool certification seminar on Saturday Oakland 19th – Primal Move will be here offering their Fundamentals Course from 9am – 6pm.  Registration details can be found here. Q: Primal Move?  What is that and what does it have to do with CrossFit? A: Pretty much everything. If […]

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Category: Events
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Jul 31st, 2013

Coach Evil is going to Belgium!


On Thursday our endurance sports and running expert, Coach Aaron, will take his evil self to Antwerp, Belgium to participate in an international sporting event called the World Outgames.  Aaron has been preparing for this for many months and we are all very excited for him and proud of this achievement. Best of luck, Coach […]

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Category: Community
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Jul 20th, 2013

What do you do when you get injured?


On one of the many visits I made to my surgeon before finally deciding on my shoulder repair, he asked me “what’s in it for you?”  My guy is the team surgeon for a pro baseball team and is invited to ‘the Combine‘ every year.  He deals with athletes that have millions of dollars riding […]

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Category: Fitness
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Jun 29th, 2013

Going Paperless and Mobile with Front Desk!

Screen Shot 2013-06-28 at 8.45.54 PM.png

Screen shot of the Front Desk sign-in page for E’Ville

Besides striving to employ best practices in our coaching, programming and performance offerings, CrossFit Oakland is also looking for ways to stay on the cutting edge with respect to way we manage the business.

We have wanted to go paperless and mobile for awhile and have found a system that will support these wishes.  We’ve also been looking for a more efficient and reliable way to track attendance in order to make good decisions regarding group class offerings as our community grows.

We believe we have moved closer to these goals by switching from our current service to a new client service software called Front Desk.  

We’ve been able to migrate much of your client information from our previous system, but not all of it.  Please check your email for instructions on how gain access to your profile information, set up a login/password, etc.  Some of you will need to add your credit card information, as it is encrypted for your safety.  We apologize for any inconvenience this might cause you.  If you run into any issues with the setup or did not receive email instructions, let us know and we will walk you through the process.

Both CFO locations will be providing an ipad kiosk so that new clients can set up accounts and sign waivers digitally – no paper!  And current clients can mange account updates at the gym as well as at home.  Please let us know if you run into any issues setting up and/or managing your account and we can help you next time you are at the gym.

Be advised that Emeryville and Uptown are on different systems.  The email you receive should contain the correct link, but here they are just in case:

Emeryville (67th Street): https://crossfitoakland.frontdeskhq.com

Uptown (41st Street): https://cfouptown.frontdeskhq.com

Want to access your info from your smartphone?  Just type in the link above in your browser and login.  You can scroll down and hit that nifty ‘send/share’ icon at the bottom of your smartphone browser and choose the option ‘add to home screen’.  Cool, huh?

If you encounter any issues with any of these processes, feel free to email us or just ask Robyn or Mike at the gym.

Thanks for your cooperation and support!

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Dec 22nd, 2011

Boot Camp Early Bird Special 15% off!


The beauty of a healthy lifestyle (and friendship!)

The very first session of CrossFit Oakland’s Strength & Conditioning Boot Camp starts Tuesday January 3rd, 2012 and goes for 6 weeks (Tuesdays/Thursdays at 9am). Plenty of time to get in great shape.  No experience necessary.  You do not need to be in shape to get in shape.  We will get you there!  More information from Coach Arnold:

The strength component of this class is driven by two basic barbell lifts, the backsquat and deadlift.  These two lifts will allow students to move the most weight and gain the most strength.  You will receive one on one coaching on proper technique and form while spending plenty of time under the bar.  Whether you are new to barbell training or stalling in your strength gains, six weeks of dialing in your form will bring your numbers up across the board.

The squat and deadlift will take care of your lower body.  To improve upper body strength, this class will focus on 3 basic gymnastics movements, the pullup, pushup and dip.  Never tried a pullup?  Tried and failed?  Have a few but want more?  The pullup is an integral part of building overall strength and these six weeks will get you well on your way to mastering this movement.

If that isn’t enough to inspire you to sign up, we are offering an Early Bird Special of 15% (that’s $30 off!) until December 25th, 2011.  You can sign up through the CFO Online Store.  Space is limited so hurry and get in on this great opportunity to change your body – and maybe even your life.

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Jul 26th, 2007

Dogtown Grappling Club

Yes, that is right, starting next month we will have regular grappling and self defense classes in our upper room. Please come in and check out the “Dogtown Grappling Club” in action.

Rest Day WOD

Practice overhead squats, working up to a 15 rep max.


“Little Nancy”

3 Rounds for Time:

Run 400m
15 Overhead Squats @ 75#

Additional Finishers:

50 perfect Abmat sit-ups
50 unbroken wall ball shots

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Mar 9th, 2007

Lift Heavy & Fast, Stay Young

We captured this video footage of Molly Mehaffy, a Masters-level Olympic Weightlifting competitor, earlier today. Molly currently trains with us three days a week, in preparation for a forthcoming Masters competition.

Molly’s proof-positive that lifting heavy and fast will keep you looking and feeling young. It’s nearly impossible to believe that she’s 57 years old (yes, I got Molly’s permission to mention her age).

Keep up the strong work, Molly–you’re an inspiration!

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