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Saturday 100414

We are so excited to finally be knocking down walls to double our space at Crossfit Oceana!

Please pardon our mess as we expand. We’re sorry for the inconvenience and appreciate your continued patience!


Workout of the Day

Rain or Shine Partner Wod:

For time:
Run 10 miles (scaled: 5k)
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.


Get excited ;)

We will be using the month of October* to develop and perfect our Rowing and Double-under skills!


*We’re waiting for our November 5th hearing where we will obtain a permit to use the outside as our playground again.

Thursday 100214

Workout of the Day




15:00 to build to a 5RM HBBS (Sub maximal/no failure)

1×5 @ 85% of above


x100 Abdominal LVL 3-5

x100 Weighted/Strict Hip Extensions

x50 Weighted.Strict Dips

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Can you come up with a better label for these?





Have you noticed our subtle cues on mobilizing and how important it is? ;)

Time to mobilize that groinage area again. (copy and paste link)



Go ahead and bookmark this article on Eat Local Grown. It’s “How to Avoid GMOs When You;re on a Budget.”

Wednesday 100114

Workout of the Day


10:00 Build up to 1RM Split Jerk from Rack

@ the 10:00 mark perform x100 Burpees

@ the 20:00 mark (finished with Burpees or not)perform x50 WBS @20/14

@ the 30:00 mark finished or not, end workout.




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Kyle crushing the muscle-ups























Soft tissue/anterior shoulder mobility work.



Get ready for a flood of pumpkin, cinnamon, nutmeg, cranberry, pear, ginger….you get the picture, recipes! It’s fall and it’s that time of year. He Won’t Know It’s Paleo brings us “Pumpkin Spice Macaroons”. Check them out!