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Frequently Asked Questions

Below is a loosely organized set of frequently asked questions regarding CrossFit as an exercise methodology, along with a few CrossFit Oakland-specific topics.

What is CrossFit?

CrossFit Oakland is more than a fitness facility. It is a community of devoted individuals connected by the pursuit of physical excellence, coached by a group of dedicated trainers committed to the foundations of elite fitness and best practices in health and nutrition. The expertise of the trainers and the unique camaraderie among participants provides an unparalleled fitness and personal development experience.


We utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.) The stimulus provided is always varied and the results are dramatic.


Our clients are extremely diverse in experience, conditioning, profession and lifestyle and include of students, business executives, stay-at-home moms, athletes, writers, firefighters, doctors, lawyers, chefs and many more….

What is the CrossFit method?

“CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.” – Coach Greg Glassman

DIET – lays the molecular foundations for fitness and health

METABOLIC CONDITIONING – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid and then phosphocretine pathways

GYMNASTICS – establishes functional capacity for body control and range of motion

WEIGHTLIFTING AND THROWING – develop ability to control external objects and produce power

SPORT – applies fitness in competitive atmosphere with more randomized movements and skill mastery

CrossFit focuses on all ten elements of optimal physical fitness:

  1. Cardio/Respiratory Endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

Who follows the CrossFit method?

CrossFit programs are completely scalable and easily modified to suit ANY EXERCISER! Weight, reps, times, etc., can be reduced or increased, or an alternative exercise or activity can be used.

Because of CrossFit’s emphasis on workouts that challenge the body in a variety of ways, it has become a favorite tool of Firefighting, Military and Law Enforcement personnel the world over. CrossFit prepares the body for bursts of maximum effort followed by short recovery, such as a soldier running from cover to cover.

CrossFit also emphasizes strength in a variety of modalities and positions, similar to real life situations. There are active CrossFit programs within the FBI, CIA, DEA, National Parks Service, DOE, DHS, Treasury Department, US Marshals, and Justice Departments among others.

Another group that has discovered the advantages of using CrossFit principles are Martial Artists, particularly Grapplers and Mixed Martial Arts Fighters. CrossFit workouts challenge your metabolic conditioning, and train your body for intense efforts in a variety of situations and movements. Several top MMA fighters train with CrossFit, including Chuck Liddell, Paul Buentello, and BJ Penn.

You don’t have to be an athlete or in the military to enjoy the effects of Crossfit. Ask any mother, construction worker, landscaper, teacher or weekend warrior if they would benefit from increased metabolic conditioning and preparing the body for intense efforts in a variety of situations and movements. Crossfit is Functional Fitness.

Of course, there are many workout systems out there which can improve one or another aspect of fitness. But the CrossFit system has been incredibly successful with people from a wide variety of backgrounds, with different goals and abilities.

Is Crossfit for You?

If you fall into any of these categories, then you owe it to yourself to give Crossfit a try: You want to get in shape but can’t face going to a gym You no longer see results with your current training regime You have lost interest in your regular gym routine You think you don’t have time to exercise You are looking to improve performance in your sport You are preparing for a physical fitness test for law enforcement, the military or firefighting.

What can I expect when I attend a CrossFit class?

The basis of the CrossFit workout methodology is the workout of the day (“WOD”), posted on the CrossFit home page. The WOD varies considerably from day to day; each workout taxing your body differently, allowing you to push your limits while recovering from previous workouts. Our CrossFit classes are 60 min long and consist of four components: Warm-Up, Skill Practice, The WOD, and Stretching.

What is a typical Workout of the Day (WOD)?

The WOD combines the following in a constantly varied, seemingly random fashion:

  • Weightlifting/Power Lifting (Deadlifts, clean, squat, presses, jerks, snatch)
  • Gymnastics (Pull-ups, dips, rope climb, push-ups, sit-ups, handstands)
  • Monostructural Cardio (Run, bike, row, swim, jump rope)

How much does it cost to train at CrossFit Oakland?

Check out our Pricing Page for rates and additional information about costs.

How do I get more information?

Read How to start on the CrossFit.com website.

Download a free copy of the CrossFit Journal entitled What is Fitness?

Download a free copy of CrossFit Foundations

Browse the CrossFit.com web site for information, especially on their message board.