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Rest Day 011115

Get your pens and planners out,

We have some exciting things on the horizon at Crossfit Oceana!


1. We will now be hosting Open Gym on M/W/F from 3-4p.m.and from 2-3p.m. on T/Th. So for those of you wanting more workout time, you’ve got it!


2. We are hosting the Wilkes Weightlifting Seminar at our gym on January 25th from 9a.m.-4p.m. and the cost is just $125! All athletes who can eat, sleep, or breathe are encouraged to come! It’s an investment in yourself as an athlete and it’ll be informative and fun!


3. We are kicking off our fun 10-week Nutrition Challenge on February 7th.*  During the kick-off potluck you’ll be introduced to eating for your Macros, have an opportunity for Q&A, have your measurements and pictures taken (and kept in a vault), set goals, and begin the 10 week journey to making gains, leaning out, or strengthening a weakness…your choice!

*More details to follow

Saturday 011015

Workout of the Day

Screen shot 2014-02-08 at 8.18.14 PMChief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.





Thursday 010815

Workout of the Daycamille-leblanc-bazinet-1-600x400


1RM Snatch


30 Snatches For Time @ #75/#55





Olympic Lifting Mobility


Lydia Valentin at 75kg, her inspirational 323lb C&J. Watch how it looks effortless because she’s not trying to pull that weight around her body, but her body moves around the bar.


Are you sick of giving your all in your workouts and not seeing the physical results?  

This nutritional challenge is aimed toward matching your efforts in the gym to your reflection in the mirror. “Change the way you think, change the way you look” will have a paleo focus combined with eating for your macronutrients.  


What the heck is a macronutrient? Paleo-What?

Don’t worry.   A small commitment of $40 cash involves you in details of the challenge, an orientation to macronutrients, a breakdown of the paleolithic eating, body measurements, instruction for an online food journal, meal plans, grocery lists and an opportunity to win cash and prizes. (Not to mention the reward of your new smoking hot body).

*Date for the interest meeting will be in January.

New Year. New Body. Ask Coach Bea for details!





Wednesday 010715

Workout of the DayScreen Shot 2015-01-02 at 9.45.01 PM


18 Minute AMRAP

15 box jumps 24/20

12 Push press 115/75

9 T2B


Mobility for the remaining time: 3 movements, Coaches choice.





Olympic Lifting prep and warm-up Mwod.


Are you feeling sluggish and ready to get back into the swing of good eating? Give this “Post-Holiday Detox Salad” a try, on Nourishing Meals.

Tuesday 010615

Workout of the Day

11.6 tester wod

4 Rounds:

9 thrusters

9 C2B pull ups

with a 2 minute rest between rounds

After last rest:

6 Rounds of Double-Unders :30 on/:30 off




Check out the 11.6 Standards HERE.

Monday 010515

Workout of the Daygirls


Front Squat

Every :90 x2 Front Squat ascending load til failure


6 rounds:

ROW :45sec @ 100%

REST :90







If you are having pelvic positioning issues, lumbar positioning issues, low back pain, sit a lot, or are an athlete, this one’s for you.


“Spicy Chicken with Herb Sauce” on Paleo Leap. Looks amazing!