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Friday 010215

Workout of the Daykbs


7 sets:

200m sprint, 3 min rest

Immediately after…

3 Rounds:

20 GHD Sit-ups

10 Back Extensions

5 Strict Pull-ups




Movement prep.


As you plan out your new year and those pesky resolutions, take a moment to read Dr. Mercola’s article on the “7 Worst Ingredients in Food” and plan on doing your body some good ;)


Thursday 010115

Happy New Year!

Come in and join us at 11a.m. sharp for a great way to bring in the new year.



Workout of the Daysquats

30mn Warm-up, exercise-specific drills, equipment set-up.

30mn to perform the following in any order:

“New CrossFit Total”
Bench Press
Overhead Squat

You get 3 attempts at each lift to achieve a new max.

You score this workout by adding all weight from your top lift for each exercise.




Holiday hours this week –

Wednesday 31st: 5:30, 6:30, 7:30, 9a.m.*, 12p.m., 2p.m., 4p.m.

Thursday, January 1st: HAPPY NEW YEAR!  – 11a.m.*

*childcare provided

**gym will resume normal class hours on Friday, January 2nd

Tuesday 123014

Workout of the Day


Airdyne Sprints:
:30, 1 min rest
1:00, 2 min rest
1:30, 3 min rest
1:00, 2 min
:30, 10 min rest

(handstand practice)


5×5 KB OHS Each Arm 

5×5 KB PushPress x2 Bells

3×5 KB Wind Mills Each Arm




Tight shoulders? Clean up your lats ;)


Getting ready to finalize your New Year’s resolutions? Check out the article on Barbell Shrugged,

“Getting Ready for Resolution.”

Monday 122914

Workout of the Day


Build to Max on Following :

x2 Cleans

x2 Jerks

x1 Lunge Each Leg w/ BB OH (after failure perform 8×1 C&J)


9×5 Tempo GHDSU w/ :5 hold

9×5 Pistols Each Leg















Epic Pistol 10mn Squat test.


“Paleo Sweet Potato Hash” on the The Sprouting Seed, is scrumptious!

Rest Day 122814

Crossfit Oceana’s 1st Annual Toys for Tots was a huge success thanks to all of you!

Thank you all, for your generosity and for the energy you brought to the workout. We look forward to doing this again next year!

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Saturday 122714

Workout of the Day

ashley-whiteU.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.



Holiday Schedule for December/January will be as follows:

Hours posted will be a regular WOD unless otherwise stated.

Wednesday 24th: 9a.m.*, 12p.m., 2p.m., 4p.m.

Thursday 25th: MERRY CHRISTMAS! - Gym closed

Friday 26th: Gym resumes classes at 9a.m.*

Wednesday 31st: 9a.m.*, 12p.m., 2p.m., 4p.m.

Thursday, January 1st: HAPPY NEW YEAR!  – 11a.m.*

*childcare provided