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Saturday 122014

Workout of the Day

jared-vanaasltU.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Monday 121514

Workout of the Day
















2 Cycles:


:15 MaxEffort Reps DeadLifts @185/125

:15 Rest


:15 MaxEffort Reps Chin Ups

:15 Rest 


5×5 KB PushPress x2 Bells

3×5 KB Clean Each Arm 

3×5 KB Snatch Each Arm 



Pathomechanic pull-up cues


Wanna hear something amazing?…

… … … …

“Blueberry French Toast Casserole.” Wasn’t that amazing!? You can thank Elana’s Pantry.

Rest Day 121414

Meet Jeri.

Screen Shot 2014-12-11 at 10.20.34 PMShe’s beautiful inside and out and sweeter than a candy cane.

If you don’t know her, get to know her. She’ll only be here for a few more weeks :(

We asked her a few questions so we could get to know her better:




How/why did you start Crossfit?

I saw a Groupon for a 1 month membership while I was sitting on my couch eating chocolate and drinking wine. I thought maybe it was a sign.


How long have you been crossfitting?

2 years


What are your favorite and least favorite movements?

Snatch is my favorite and least favorite. It is the most difficult lift for me, but when I make improvements or PR, it is more exciting to me than hitting a PR on anything else.

What have been some of the benefits you’ve seen from it?

I have become much stronger physically and mentally, but the biggest benefit is being part of the Crossfit Oceana family. I love being around people who inspire me to work hard and have fun.



What are some of your goals?

I really want to be able to do handstand walks and do a body weight snatch.

What’s something nobody would know about you?

I have a phobia of public speaking. It’s not that I don’t like to do it, it literally terrifies me.


Thanks for sharing, Jeri! We will all miss you and hope you’ll continue to call us your home! ;)

Saturday 121314

Workout of the DayScreen Shot 2014-12-11 at 12.35.53 PM

Partner “Desforges”
5 RFT:
12 deadlifts (225/155, Scaled: 185/105)
20 pull ups
12 clean and jerks (135/95, Scaled 95/65)
20 knees to elbows
(25 minute time cap)
Followed immediately by a 1 mile run

Teams must be 2 women OR 2 men due to equipment requirements. Each team will have 2 barbells, one for the deadlift and one for the clean and jerk. No weight changes during the WOD. All teams must have an agreed upon weight for both movements, there will be a section in the heat sheet to specify the weight each team will use.

**Daycare will be provided during your heat**


Geeeet Reeeeady for Crossfit Oceana’s First Annual

Toys for Tots workout!

Come and get your sweat on for a good cause this Saturday. PLEASE make sure to sign-up HERE for a heat prior to showing up.

*Childcare will be provided during your heat*

We look forward to seeing you all out!

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