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Ascension Fitness East Bay logo
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Ascension Fitness East Bay

Oakland, CA, Alameda, CA

(37)
Ascension Fitness East Bay logo
A

Ascension Fitness East Bay

Oakland, CA, Alameda, CA

(37)

About

The wait is over. Oakland's Premiere Fitness Training Center, Ascension Fitness East Bay founded 2007 and located in Jack London Square has remodeled and expanded our space, and has spots open on our client roster.

Ideal prospects are determined, hard working, high performing professionals who aren't looking for a quick fix, juice cleanse, or some other fad diet.

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Reviews (37)

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J
5 February 2019

I’m finishing up the six week challenge here at Ascension; if you’re on the fence about it, just do it! The nutrition plan sounds crazy at first but it’s definitely doable but obviously requires discipline and planning to stay on track. Also, the workouts are great. I loved being able to go to the gym...the workouts will challenge you. If you’re not familiar with CrossFit workouts, it’s ok! They will help you figure out how to scale each workout to where you are physically. Overall, it was such a great experience! In a little under six weeks, I lost 6.2% body fat, I feel stronger, and I have my eating habits more under control! Thank you Ascension Fitness More...

D
8 December 2018

Omg I just completed my 6 week challenge! I was able to lose 19 pound and gain 1.1lb of muscle. I also lost 6.1 % body fat I’ve tried other well known 20 pounds in 6 week challenges and this by far was the best. What I liked most about Ascension Fitness is they calculated your body fat as well as your muscle gain. One huge difference from other weight loss challenges is there’s a 24 hour assistant that you can speak to any time or the day if you have any questions. The staff is friendly and the workouts are for every fitness level. I will definitely continue my membership here. Summer here I come baby!!! More...

S
28 October 2018

I just finished the 6 Week Challenge at Ascension Fitness and lost 22 pounds of body fat, which was an 8.7 point drop in my body fat percentage. In 6 weeks! The staff are knowledgeable, the classes are enjoyable and able to fit all ranges of experience, and the community is welcoming and positive whether it's your 1st day or 3,000th day. If you are looking to get in shape, no matter where you are on your fitness journey, I would strongly suggest visiting Ascension Fitness. More...

J
14 August 2018

Recently dropped in at Crossfit East Bay. It's a great box with very good coaches. Check them out if you're in Oakland.

J
14 August 2018

The detailed level of individual instruction you get at CFEB is just on a different level. Very thoughtful feedback around form and mobility. I'd highly recommend this to newbies and pros alike. Keep up the great work! More...

C
14 August 2018

Great training equipment and a great training staff. Everything you need to better yourself. A+ facility!

P
14 August 2018

Thanks for a great workout while on vacation last week!! Great Box to drop in!!

W
14 August 2018

Great box!! Clean!! Cool coaches that zero in on things you need to correct.

K
14 August 2018

Supportive group. Works with all levels and takes you to the next!

B
14 August 2018

My drop-in experience was great! Coach Andrea was awesome and everyone at the 5:30 am class were super friendly.

E
14 August 2018

These guys rock! Very chill vibe and great for all levels of experience. Plus, their programming kicks my butt and has gotten me in the best shape of my life.

B
14 August 2018

One of the best CrossFit gyms! Facility is nice with 2 nice showers! It's in a nice area not an industrial area. The best part is the coaches! They show me every day that they care about my success. I couldn't ask for more. More...

T
14 August 2018

What a great box! My family and I were just walking around and I came across this gym and absolutely loved getting my butt kicked with a spicy � little wod! Thank you for letting me drop in!!

L
14 August 2018

While out on business travel I dropped in and Coach Andrea was awesome! She helped me log in and introduced me to the other members. The facility was super clean and organized. I could tell they were trained on putting away their equipment as they did it promptly after finish usage. � Thanks so much for the hospitality and definitely coming back next time I'm in town. More...

S
14 August 2018

Owner is cool, coach is knowledgeable and nice, members are friendly, showers and restrooms are super nice.

First time in CrossFit and could’t Be happier.

R
14 August 2018

I moved across the country and Crossfit East Bay was close to my apartment. I had been training in Olympic Lifting for the past year but during the move, I let my diet and exercise fall short. Max met with me for the intro training and he was knowledgeable, professional and really focused on how to teach me to be safe and get the most out of crossfit.

When I told people I was going to start doing crossfit, a lot of people said that they don't care about form and everyone gets injured. I learned that was definitely not the case. If you're doing a move wrong you will be corrected. The coaches are all amazing and inspiring. I highly recommend Crossfit East Bay!
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E
14 August 2018

One of the best experiences I've had with a gym. The owners, Max and Andrea, really are all about building community and making sure your personal goals are not only clarified, but a clear path to attaining them set up for you.

The coaches and trainers are very well educated and give lots of attention to your individual needs and adjusting to your unique health and fitness goals.

I completed their 6-week challenge with amazing results and I've never felt more confident going into the holiday season knowing I'm in great shape and excited to continue getting stronger and leaner.

5 STARS all the way.

Clean facility.
High end equipment.
All levels welcome.
Amazing people.
Amazing staff.
and most importantly...

RESULTS LIKE WHOA!!!!!
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N
14 August 2018

Tackled Day #1 of my 6 week challenge! Loved it! Can’t wait to kill this challenge!! #Beastmode

S
14 August 2018

I just did a 6 week challenge here and lost 7.7% body fat! The staff are knowledgeable and friendly and amazing and the facilities are top notch. 10/10 would recommend! Also their proprietary protein powder blend is delicious! More...

K
14 August 2018

I did the challenge and just finished a few weeks ago. My partner and I are getting married soon and we really wanted to get ready for wedding! We really needed the kick in the butt that the challenge provided.

All of the accountability parameters of the challenge helped us meet out goals. My partner and I are Vegan and did incredibly well! The diet was simple and easy to follow. There were so many ways we were able to be creative and stay within the confines of the challenge diet. I lost 5.9% of my body fat and dropped 10 lbs in the process (I started at 135 lbs.) I'm continuing a less strict version of the diet but continuing to exercise 3x a week and am continuing to see results. It feels great! The classes were quick and effective. I felt supported throughout the whole process and feel like I am much more competent in how to take care of myself in the areas of both fitness and diet.

I was really nervous about going into this program and I am so glad that I decided to do it. I absolutely got the results I was looking for because of how effective of a program it was.
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Y
14 July 2018

My partner and I joined the six week challenge and lost a combination of 38lbs. My partner had amazing results and I have never lost that much weight in my weight loss journey. With such amazing results of course I will continue on! More...

A
1 June 2018

Want to build a better body? This is the place!

P
26 May 2018

Great gym, great coaches, awesome nutrition plan and accountability! You can't have 1 without the other and you get it All!

G
26 May 2018

I moved to Oakland 2 months ago and was looking for something convenient and motivating. I not only achieved this with CFEB, but have found a great community that has motivated me to go the extra mile. I know CrossFit can seem intimidating, but Andy and the team have created programming to maximize results and include all skill levels! This place has been a game changer for me here in Oakland!! More...

V
26 May 2018

Absolutely amazing place! I've known Maximus since forever, I'm guessing at least about 2006, when I was just starting my CrossFit journey. Nothing beats experience when it comes to coaching and helping your friends and clients get healthier... and Maximus is definitely your man when it comes to that. If you are really serious about your health and fitness, give this gym a chance and you won't regret it! More...

K
26 May 2018

I did the challenge and just finished a few weeks ago. My partner and I are getting married soon and we really wanted to get ready for wedding! We really needed the kick in the butt that the challenge provided. All of the accountability parameters of the challenge helped us meet out goals. My partner and I are Vegan and did incredibly well! The diet was simple and easy to follow. There were so many ways we were able to be creative and stay within the confines of the challenge diet. I lost 5.9% of my body fat and dropped 10 lbs in the process (I started at 135 lbs.) I'm continuing a less strict version of the diet but continuing to exercise 3x a week and am continuing to see results. It feels great! The classes were quick and effective. I felt supported throughout the whole process and feel like I am much more competent in how to take care of myself in the areas of both fitness and diet. I was really nervous about going into this program and I am so glad that I decided to do it. I absolutely got the results I was looking for because of how effective of a program it was. More...

J
26 May 2018

I just did the challenge with my fiancee so that we could try to get where we want to be for our summer wedding. The challenge was a perfect way to kick start our path to our perfect wedding bodies. Our results were amazing! I put on 3 whole lbs of muscle and lost 5.8% of fat, all on a vegan diet! The classes were fun and everyone was so supportive throughout the way. The diet was easy to stick to and I have never been so full and satisfied while eating around 1000 calories a day. My partner and I were both scared to jump into this challenge but we are both so much better for it. I feel like I'm much more competent in the ways of fitness. I'd recommend the challenge to anyone who is feeling overwhelmed in their journey to having a healthier life. More...

J
26 May 2018

Recently traveled to CA and stopped in here. Beautiful facility, friendly & experienced trainers, clean restrooms (big must for me) and nice people in the gym. I really liked how they make sure everyone is maintaing form and performing at their own level, while pushing others to their limits when they seem capable. More...

S
4 March 2018

I just did a 6 week challenge here and lost 7.7% body fat! The staff are knowledgeable and friendly and amazing and the facilities are top notch. 10/10 would recommend! Also their proprietary protein powder blend is delicious! More...

J
13 November 2017

They really are into getting you fit! And it’s a super friendly atmosphere

V
26 May 2017

I organized our corporate workouts with this gym. We had a big group of around 10-13 people each class. Max was very encouraging and accommodating for our large group. Would highly recommend.

J
8 March 2017

Recently dropped in at Crossfit East Bay. It's a great box with very good coaches. Check them out if you're in Oakland.

P
26 August 2016

I was so excited to wake up and discover a CF gym just 200 yds from my hotel!! Great community at the morning classes. Thanks for the experience this morning. See you next time.

J
26 May 2016

Amazing location. Well organized space. Incredible training staff. I would recommend this gym to absolutely anyone looking to move and feel better.

E
27 January 2016

I am a very happy and proud member of Crossfit EastBay. First of all you can't beat the location, Jack London has plenty to offer. Second, I always like that the place is clean. Most importantly though, the coaches (Max, Andi and Chelsey) are knowledgeable, they are experts in what they do. They know how to teach which is important. A lot of times you get athletes who try to teach and it turns out to be a bad experience. Coaching is a skill and they certainly have it. They teach you techniques on better breathing, better lifting, they teach you how to be faster and more efficient and a better performer overall. They push you when you need to be pushed but also back off when they see you might get hurt. More importantly they are patient with you and will give you various approaches when you are trying to master something. I have gotten so much stronger in my 2 years being with the gym. The things I thought I could never do I am able to do because of their coaching.  I also like that this is not just the gym where you come and workout, this is a whole package. They give nutrition classes, gymnastics, and lifting. They always try to improve and offer various classes to their members. And of course I love the awesome community they have. I get a positive boost every time I come there. More...

C
20 September 2015

Maybe I'm biased.

D
8 September 2014

I have been doing crossfit for 3 years, 6 months of which at CFEB. The coaches are great and the atmosphere is competitive for for all levels. It has been a great addition to my life here in the bay. More...

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Q&A

We use a three-pronged plan of Fitness, Nutrition and Accountability.

These programs are complete from A-Z and here's a brief overview of how they work:

Step 1) Book a Consult with a Lead Trainer -

The trainer will perform a computerized body composition analysis using non-intrusive, medical grade equipment to determine your body fat, lean muscle, and water weight levels, as well as to determine your current metabolism.

Step 2) Movement Assessment - The trainer will screen for mobility restriction and injuries, and then if applicable lead you through a short workout to gauge your starting point.

Step 3) Prescribe a Plan of Action -

The trainer will sit with you at the end of the consult and take into account your personal and work schedules, goals, special considerations, and anything else that may be pertinent, and compile a customized plan that is unique to you at this time.

Step 4) Implementation and Support -

Clients will have their attendance and progress monitored by a trainer, and our world-class support staff will be available to answer any questions you have along the way. All programs include check-ins at preset intervals so we can assure you are making strides towards you goals, and make and adjustments necessary to your plan.

It is about 30% work out and 70% Nutrition. Here is the straight dope:

Max's Pretty Good Fat Loss Advice:

Pretty Good Introduction

This is very broad and general diet advice. There are large variances in individual metabolism so this won’t work perfectly for everyone. If you are coming off of a SAD (Standard American Diet) this will be a huge improvement. If you are willing to put in the time, effort and commitment to really take charge of your nutrition and fitness.

I’m Too Busy To Read All This! What’s The Cliff’s Notes Pretty Good Fat Loss Advice?
Get an App, any App that counts calories and set it for weight loss. Eat what it tells you to and no more. You will lose weight. Boom! The End. Your results will be about 50% as good as if you read on, but you WILL lose weight. It will just take longer and you might hit some roadblocks that we could help you with. This is what we at Ascension Fitness call “The Minimum”. It will work. It will take longer. It will take less effort. The results will be less spectacular and therefore less motivating. But it WILL WORK!!!
The ONE Thing That Will Ensure You Lose Weight Even If You get EVERYTHING Else Wrong:
Calorie Balance:

Calorie: a unit of energy to power your body derived from food
There are between 2850-3750 calories in one pound of fat (it’s not the same for everyone, contrary to what you may have heard), but you should understand most systems and tools treat it as 3500 calories.

The One Thing you need to know to lose, gain or maintain your weight: as above, use and app to track calories and keep them below what you burn. 3500 calories, more or less, burned over a week will have you losing about a pound a week. In other words a 500 calorie per day deficit will lead to a pound of weight loss in a week. A 1000 calorie per day deficit will lead to a two pound weight loss per week. More than this is not recommended unless you are truly huge. This is also why anyone promising a ten-pound weight loss in a week is either: A) lying or B) silly. Unless you are going to create a 5000 calorie per day deficit, every day, this cannot happen except from water weight.

John Cisna
“A science teacher who lost 56 pounds in six months while eating nothing but McDonald’s is the star of a new documentary, The Lunch Tray reports.John Cisna weighed 280 pounds when he decided to go on the McDonald’s-only diet. After 90 days, he had lost 37 pounds, and at the end of the six months, he weighed 224 pounds. Cisna limited his daily intake to 2,000 calories and exercised for 45 minutes five times a week.The documentary follows his journey, while incorporating footage from an amateur video he filmed while conducting the experiment. In the film, Cisna pushes the message that you can eat anything you want as long as you regulate calories and exercise”.

– Business Insider

Mark Haub
Twinkies. Nutty bars. Powdered donuts.

For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too. His premise: That in weight loss, pure calorie counting is what matters most — not the nutritional value of the food. The premise held up: On his “convenience store diet,” he shed 27 pounds in two months. For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub’s pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned. His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.

But you might expect other indicators of health would have suffered. Not so.

Haub’s “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent. “That’s where the head scratching comes,” Haub said. “What does that mean? Does that mean I’m healthier? Or does it mean how we define health from a biology standpoint, that we’re missing something?”

-CNN

The One Thing To Understand To Boost Your Results 30%: “Macros”
Macronutrient: protein, fat, carbohydrate and alcohol (has no nutritional value outside of calories)
Protein: a macronutrient found in all types of foods that is generally used to used to build and maintain your body. Four calories per gram
Carbohydrate “Carbs”: a macronutrient derived from sugars starches and fiber that generally provides energy for the body, Four calories per gram
Fats: a macronutrient found in all types of foods that generally provides energy, is essential to nutrient absorption and maintains core body temperature
Alcohol: a macronutrient found in alcoholic beverages. Non-essential, however a lot of studies have found that in moderation it can improve health. Moderation means one-two beverages per day depending on body size. In larger quantities it is a toxic poison with negative health implications including death. Seven calories per gram
Eat between .85 and 1.25 grams per pound of muscular body weight PROTEIN.
Eat between .5 and 3 grams per pound of muscular body weight CARBS depending on activity level
Make sure to create a deficit of 500-1000 calories per day to lose weight
Eat the remainder of your calories in fat.
Sound complicated? Kind of! But there is a shortcut! Hire us to do it for you lol.

Squeeze Out a Little Bit More and Increase Workout Performance: Meal and Nutrient Timing
You can get a little better results by timing your meals correctly. In short we want to have our carbs in and around our workouts, generally. And this can be in the form of a glycemic workout drink: Gatorade, juice, coconut water etc. These carbs should be paired with protein but not fat, to facilitate gastric emptying. Unfortunately there is not a mainstream commercial mix that has the right proportions of Protein: Simple Carbs: Complex Carbs (1:1:1), but we do carry our own brand of such a product, available in-house only. That means you don’t want a fatty, hard-to-digest meal sitting in your gut when you work out. Conversely, fats should be moved away from your workouts for the same reasons as above. Finally meal frequency (including workout shakes) should be between four and seven times per day.

Five Percent Better: Food Quality
As above, food quality is vastly over-rated in terms of fat loss, but higher quality foods will make you feel and perform better. The below foods are all A+ choices. Vegan protein will still work, just not quite as well.

Protein
Any fish (tuna, salmon, etc…)
Any seafood (shrimp, scallops etc)
Chicken breast
Turkey breast
Any meat 90% or leaner
Egg whites (count in grams of protein, not ounces)
Whey protein (day)
Casein protein (night)

Healthy Fats
Nuts/Nut Butter
avocado
olive oil

Dense Carbs
Oatmeal
Rice (any type)
Sweet Potatoes
Quinoa
Any fruit
Whole grain bread
Whole grain pasta

Fibrous Carbs
Broccoli
Spinach
Lettuce
Onions
Tomatoes
Green Peppers
Asparagus
Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Mushrooms
Yellow Squash
Zucchini
Veggies

Workout Shake Carbs
AFEB Recovery (exclusively in our gym in Jack London Square)
Maltodextrin
Glucose Powder
Sweet Potato Powder
Coconut Water
Advanced Carbs (Vitargo, etc.)
Any Fruit Juice
Gatorade, Tang, etc.

Limited Foods: keep to 10% of total calories per day
Alcohol
Sweets (candy, cookies, etc.)
Fried Food
Chain Restaurant Food
White Flour, etc.
Pizza
Smoked Food
Luncheon Meats
High-fat cuts of meat
Egg yolks

The Final Five Percent: Supplements
There are six supplements that can provide a small but significant boost to your diet:

Whey Protein: Eat this in and around your workouts to facilitate quick protein absorption and muscle repair
Casein Protein: eat this at night, it digest slowly and keeps your nitrogen balance high while you sleep, facilitating muscle repair and growth
Creatine: take this to get bigger and stronger
Glycemic carbohydrate powder: combine this with whey protein to make a workout drink that will keep you fueled through your workout. Ascension Fitness sells our own protein/carb combo called AFEB Recovery. You could use Gatorade or the like as well
Stimulants: use to increase metabolism. Coffee is the most obvious one
Fish Oil: use to reduce inflammation and to keep your joints happy

It is certainly not 100% that you should. The only way to find out is to book a session to see if we are a fit.

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