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CrossFit Oakland posted on Facebook

Still got some ‘free agents’ looking for a Triple Crown team! Email at info@crossfitoakland.com or respond to this post if you are looking!

CrossFit Oakland shared an image on Facebook

Last chance to order this AWESOME Triple Crown baseball tee. Unisex sizes XS, S, M, L & XL available. Tri-blend fabric. Original art donated by Leka Fineman with graphics and printing provided by All Good Living. Email info@crossfitoakland.com if you have not already! Final order goes in tonight!

CrossFit Oakland posted on Facebook

Saturday’s WOD: Special Note: We’re doing a going-away workout for Danielle at 8am at our Emeryville location. Workout is TBA prior to the start of class. Come wish her well! For all other times and locations, the Saturday workout is as follows: TIER 1 A. 20 Rounds for Time, Alternating as a 2-Person Team: 9 Deadlifts 6 Hang Power Cleans 3 Thrusters B. 4 Rounds not for Time: Prowler Push or Sled Drag TIER 2 A. 20 Rounds for Time, Alternating as a 2-Person Team: 9 Deadlifts @ 115#/75# 6 Hang Power Cleans @ 115#/75# 3 Thrusters @ 115#/75# B. 4 Rounds not for Time: Prowler Push or Sled Drag TIER 3 A. 20 Rounds for Time, Alternating as a 2-Person Team: 9 Deadlifts @ 135#/95# 6 Hang Power Cleans @ 135#/95# 3 Thrusters @ 135#/95# B. 4 Rounds not for Time: Prowler Push or Sled Drag For Part A, one person rests while the other person does a round, then they switch. For Part B, team up with a few other folks and rest while each of them goes through their turn with the prowler or sled. You’re done when you’ve done four rounds per person.

CrossFit Oakland posted on Facebook

Friday’s WOD: TIER 1 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges 800m Run 50 Sit Ups TIER 2 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges @95#/65# 800m Run 30 Toes to Bar TIER 3 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges @115#/75# 800m Run 30 Toes to Bar For Part A, try to work up to a weight where your power clean is 85%-90% of your full clean.

CrossFit Oakland posted on Facebook

Tuesday’s WOD: TIER 1 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings Wall Balls Walking Lunges TIER 2 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings @ 53#/35# Wall Balls @20#/14# to 9ft Target Walking Lunges TIER 3 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings @ 53#/35# (American) or 70#/53# (Russian) Wall Balls @20#/14# to 10ft Target Walking Lunges

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Oakland posted on Facebook

Wednesday’s WOD: TIER 1 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. DB Split Squat 5 x 4 (Rear Foot Elevated) B. For Time, As a 2-Person Team: 100 Power Cleans 75 Ring Rows C. Jefferson Curl: 3 sets of 5 reps TIER 2 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol Progression on Box 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 115#/75# 60 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps TIER 3 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 135#/95# 75 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps For Part B, only one person working at a time.

CrossFit Oakland posted on Facebook

Friday’s WOD: TIER 1 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks (or Hang Power Clean and Jerks) TIER 2 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks @ 115#/75# TIER 3 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks @ 135#/95# For Part A1, one person runs while the other person does the clean-and-jerks. Then they switch. When both partners have finished both pieces of the workout, that’s one round. Do this for 3 rounds as a team. One partner cannot start on their next piece of the workout until the other partner is done with their piece (i.e., no taking off on a run before your partner gets back).

CrossFit Oakland posted on Facebook

Saturday’s WOD: TIER 1 3 Rounds for Max Reps: 1 Minute Push Presses 1 Minute Row for Calories 1 Minute Wall Balls 1 Minute KB Sumo Deadlift High-Pull 1 Minute Box Step-Ups 1 Minute Rest Between Rounds TIER 2 & TIER 3 “Fight Gone Bad” 3 Rounds for Max Reps: 1 Minute Push Presses @75#/55# 1 Minute Row for Calories 1 Minute Wall Balls @20#/14# 1 Minute Sumo Deadlift High-Pull @75#/55# 1 Minute Box Jumps @ 20” 1 Minute Rest Between Rounds

CrossFit Oakland shared an image on Facebook

A big thanks to the 6am crew for getting Mini’s birthday off to a great start! And the classes from later in the day thank you for the leftover cake!

CrossFit Oakland posted on Facebook

Wednesday’s WOD: TIER 1 A1. Push Press 3 x 5 (3 sets of 5 reps) A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 50 Rope Skips 10 Push Presses 200m DB Farmer’s Walk C. Accumulate 60 seconds of bar hang time. TIER 2 A1. Push Press 4 x 3 A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 30 Double-Unders 10 Push Presses @95#/65# 200m DB Farmer’s Walk @45#/30# C. Accumulate 60 seconds of bar hang time. TIER 3 A1. Push Press 4 x 3 A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 50 Double-Unders 10 Push Presses @115#/75# 200m KB Farmer’s Walk @53#/35# C. Accumulate 60 seconds of bar hang time.

CrossFit Oakland posted on Facebook

Tuesday’s WOD: TIER 1 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practice B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts 9 Front Rack Lunges, Alternating 6 Burpee Box-Step-Overs TIER 2 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practic B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts @115#/75# 9 Front Rack Lunges, Alternating @115#/75# 6 Burpee Box-Step-Overs TIER 3 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practice B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts @135#/95# 9 Front Rack Lunges, Alternating @135#/95# 6 Burpee Box-Step-Overs *Use 1 Bar for Part B

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General Information

NameCrossFit Oakland
OwnerMike Minium
Websitewww.crossfitoakland.com
Phone510-985-0210
Emailinfo@crossfitoakland.com
Address1313 67th St.
Emeryville, CA 94608

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Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch

CrossFit 757 posted an article
CrossFit Rosslyn shared a link on Facebook

WOD Back Squat 2-2-2-2-2-2 "Diane" 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses) http://crossfitrosslyn.com/friday-93016/

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Happy Friday Eve! https://instagram.com/p/BK9dcl0B2EN/

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CrossFit Tyson's Corner shared an image on Facebook

Join us Oct 4th at 8:15 pm to do Week 2 of the Team Series. The first week was a blast and would love more company if you are interested. Here is the link to sign up: https://goo.gl/forms/b4cgfFmvWojANhTr1 #CrossFitTysonsCorner #CrossFit #TeamSeries CFTCBunsAndGuns

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CrossFit Fairfax posted on Facebook

Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*

CrossFit Tyson's Corner posted on Facebook

Happy Thursday everyone. We'd like to remind our unlimited members of our "being a friend" promotion. If you have a monthly unlimited membership and you get a friend that's never been to our gym before to also sign up for an unlimited membership, you get your next month for FREE! This can't be combined with any other deal. Please email us if you have any questions. We hope you're having a good week!

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CrossFit Old Town shared an image on Facebook

New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

Brickhouse CrossFit posted an article
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Want a more personalized plan? Some of our private clients have very detailed goals while others want a great workout with their needs in mind that will keep them healthy and fit as the journey through life. Let's talk if you are ready to focus on your fitness. We have a few times left at private home garages and at our larger facility. #makefithappen #bemorehuman #roanokeva

CrossFit Rosslyn shared an image on Facebook

#throwbackthursday Photos from our #benchmarkwods earlier this week. Both "Jackie" and "Elizabeth!" #crossfitrosslyn #teamcfr #tbt

CrossFit Fairfax shared an image on Facebook

Happy birthday, Holly! Come back to us soon!!!

CrossFit Pittsburgh shared an image on Facebook

Going.,.,,

Brickhouse CrossFit shared a link on Facebook

CrossFit Old Town shared an image on Facebook

A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells

CrossFit Old Town shared an image on Facebook

How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals

CrossFit Iron City shared a link on Facebook

We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.

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CrossFit Prime shared an image on Facebook

Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger

CrossFit Prime posted an article
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Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/

CrossFit King of Prussia posted an article
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We're one day closer to Friday and that means it must be Ladies Night!

CrossFit Pittsburgh posted an article
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Double Grace Thursday. Prepare yourselves!

CrossFit Main Line posted an article
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5:30 Snatching

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9/29/2016 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Love posted an article
CrossFit Love shared a link on Facebook

Schedule Updates & NEW Programs! Check it out: *more on the blog http://crossfitlove.com/love-schedule-updates/

CrossFit Love posted an article
CrossFit Shadyside posted on Facebook

Thursday 9.29.17 Warm up: Complete a 6 minute AMRAP of: 300' shuttle run (50' sections) 10 Push Ups 10 Air squats 10 light KBS Grab a barbell and warm up to 55% of your clean and jerk max. For time (cap @ 5): 30 clean and jerks @ 55% of your max For time: Run 2 miles

CrossFit Love shared a link on Facebook

Check out the @Liftopia article by our @k8tlevy "4 exercises to start this ski season at the top of your game!" http://bit.ly/2ddYYgW #ski And is the model is our own Casey Boyle!!

CrossFit Novem posted an article
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We're ordering m supplements from SFH this Friday at 9am. Want in ? Use this link: https://goo.gl/forms/AghTNJg4BOstm2n22

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9/28/2016 WOD: Row 2 km This is an all out effort for time. Then: Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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Lunch class will be at 11:30 am on Wednesday

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Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP - Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike