Bookmark and Share

Saturday 110814

Workout of the Day


nathan-carseU.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


This Saturday, November 8th, at 1p.m. Crossfit Oceana will be holding an interest meeting for a Running Club. There will also be a running WOD to follow. All athletes that are interested, are encouraged to come! Hope to see you at the gym ;)


Due to increased demand, we are pleased to announce that we will be adding 1 more OLY class to the schedule :)

Beginning November 12th, there will be an evening Olympic Lifting class at 7p.m.

Tuesday 110414

Workout of the Day


15:00 Build Up to a Heavy Pause HBBS (Sub Maximal/No Failure)

9×1 @80% of above


x50 Weighted/Strict Chin Ups

x150 Abdominals LVL 1-3

x150 Push Ups LVL 1-3














Let’s work on internally rotating ;)


Dr. Mercola has some “Fun Facts About Hugging”, that everyone should read :)

Monday 110314

Workout of the Day

“Death By” Burpee Box Jump

after Failure…

smoothly transition to 5×5 Push Press from Floor*

*This is a 70-70% effort; also a weight-lifting session NFT.














Time to roll out the calves and make sure you’re hydrated ;)




Add these “Baked Butternut Squash to your dinner and call it a night. Easy Peasy ;) Thank you, Paleo Cupboard.

Rest Day 110214

Meet Todd.

Don’t let him fool you. Just because he’s quiet, doesn’t mean he’s not a force to be reckoned with ;)

We asked Todd a few questions so we could get to know him a bit better:


How/why did you start Crossfit?

I needed something that would constantly challenge me.

How long have you been doing it?

On and off again for three years.

What are your favorite and least favorite movements?

Favorite – deadlift, least favorite- overhead squats

What have been the benefits of it to you?

Learning to push through discomfort.

What are some of your goals?

Transform 15 pounds of fat into muscle!

What’s something nobody would know about you?

I love to cook, cleaning up afterwards is another story…


Thanks for sharing, Todd! It was great getting to know you better :)




Saturday 110114

Workout of the Day



Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.