' CrossFit Oceana

Monday 071414

Workout of the Day

(15mn CAP)

6-5-4 Bear Complex*

Dead Lift

Power Clean

Front Squat

Push Jerk


Rack Press

600-500-400m Row

*Athletes Choose Load



Basic Upper Body checklist:


bacon, BACON, BACON! Here’s a “Bacon Stir-Fry Breakfast” for you, from Paleo Plan.


Supplemental Exercises: Week 2

Each day, athletes have to choose 3 pieces.  2 have to come from the same principle.

This still allows for a day of training, any day each athlete chooses, to skip supplemental training.

Choose 3 pieces, 4 days a week:



8x 4×10 yard Lateral Shuffle + 8 Box Jump Up and Over @24/20

4 Count Ladder Two Feet Out/In/Out 4x10x4 count

4:00 ME DU / Multiply Score by x2 and complete that many more DU

1RM Height Box Jump


5x (5-4-3-2-1) Strict/Weighted/Static Dip

5×5 Tempo :5 Con :5 Ecc Horiztonal Ring Rows

x50 HSPU

EMOTM x10 x5 C2B Banded/Kipping and perform ABMAT SU with remaining time until next interval

Super Hero

x30 Alternating One Arm KB C&J @53/35 x20 Alternating One Arm KB C&J @70/53

4×16 Heavy DB Lunges Farmer Carry

EMOTM x12 x15 Yard High Handle Prowler @220/160

12×1 Legless Rope Climb


Don’t forget:

Ultimate Frisbee!

When: Saturday (tomorrow) from 10am-12pm

Where: Red Wing Park.

Saturday 071214

Workout of the Day

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


With the outsourcing of the financial department, there have been some policy changes regarding auto-pay. Please make sure to refer to the pricing page with all of our updated payment procedures and policies.

Thank you :)

Wednesday 070914

Workout of the Day

(20 Minute CAP)


Bench Press @55%

BB Stationary Lunges @95/65





Load & tension. These are all the classics. Check ‘em out and then do them!


This area is known for all of the strawberries and other berries this time of year. Check out Elana’s Pantry for her recipe, “Chocolate Strawberry Shortcake”, and put those berries to use!