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If you are new to CrossFit or CrossFit Oakland call us at (510) 595-9348, send us an email, or click to learn more

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Next On-Ramp Classes:

Sep 6th - Oct 1st:  Mon-Wed-Fri @ 7am

Sep 20th - Oct 15th:  Mon-Wed-Fri @ 6pm


Gym Address
5741 Doyle St
Emeryville, CA 94608


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Upcoming Events

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Sat, Sep 18
2:00 PM - 4:00 PM

Rowing Seminar w/ Kelly Powers

Kelly Powers, fellow CFOer and master-level rower, will be giving a 2-hour seminar on rowing technique. Even better, this seminar is free of charge to CFO members ($10 for those who aren't a member of CFO).

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Workout of the Day

September 8, 2010

A.  Shoulder Press 1RM, 3RM, or 5RM

B.  For Time:
10-9-8-7-6-5-4-3-2-1 Pull-Ups
2-4-6-8-10-12-14-16-18-20 Push-Ups

For Part A, if you've been training for less than a year (new to shoulder presses), work up to a PR for three work sets of five at the same weight (sets across).

For Part B, push-ups will be done to the CF Games standard (hands off floor at bottom of push-up).  Pull-ups are chin-over-bar.

Best Performance of the Day

September 7, 2010

A.  Back Squat 1RM, 3RM or 5RM

B.  For Time:
30 Back Squats @ 185#/125#
30 Front Squats @ 135#/95#
30 Overhead Squats @ 95#/65#

Best Female:  Robyn 210# x 1/6:45

Best Male:  Patrick T 295# x 3/6:33

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