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Monday 061013

Workout of the Day

Shoulder Press

3×3 @85%

Push Press

6×6 @70%


3 Rounds For Time:

25* Kettlebell Swings @53/35

15* Knees to Elbows

10* Dips

*All Sets Must be Unbroken [any set not completed unbroken must be restarted]. 15 Minute Time Cap*


Low back aching… do you haz it? or know someone who does? Here’s a quick test for your back that will tell you if you’re missing hip flexion and have super-tight anterior hip thangz. 


This Is Your Brain On Coffee


MMMmmm. A recipe for a yummy summertime drink from Veg Recipes of India!

Lychee Lemonade


Saturday 060813

Workout of the Day


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds:

15 Kettlebell Swings @1.5/1 pood

15 Power Cleans @95#/65#

15 Box Jumps @24″/20″


Friday 060713

Workout of the Day

Coach-Led: Mobility/Yoga Poses/ Banded Movements


6 Intervals* of 2 Minutes On, 2 Minutes Off:

Rope Climbs

Rope Waves

*alternating, so, 1 interval RC, then 1 interval RW, for a total of 6 intervals (a.k.a, 3 per movement)*

Upcoming Events At The OC

Put these on your calendar people! Some have been planned in detail and some we are still working out the details but either way, SAVE THE DATE for these events! We’re going to have some fun :D

Summer Kick Off WOD at the Beach

Saturday, 6/15 at 10am, Location TBA

OLY Seminar

Saturday, 6/22 at 2-3:30pm at The OC

Rock Climbing Party at the Rock Gym coming in July!



Thursday 060613

Please read below! Important info about your memberships!

Workout of the Day

High Bar Back Squat

5×5 @70%


10 Minute AMRAP:

7 Wall Ball Shots

7 Push-Ups

7 Deadlifts @155/100


Crossfit Oceana is very excited to announce the kick off of a new computer program:   BoxTracker.

We have been using the good old paper system since we opened almost 2 years ago and are ready to step forward into technology!

What does this mean for you?

  • You will need to complete a member information sheet. [Your coach at your next OC class will collect it.]
  • This form will ask for your basic contact information. It also asks for a user name and password. Please list your email as your username and pick a password or use Oceana. 
  • At the bottom of the form, please tell us how you regularly pay the gym, auto pay, check or cash. If you currently pay by credit card or auto draft out of your bank account you DO NOT need to complete this portion as we already have your payment info on file.
  • If you pay by cash or check, and can pay by auto-pay, please complete this section with your payment information!

Box Tracker has lots of cool capabilities including tracking member payments and reminder emails. Tracking class attendance, logging WODs and workout performance. You will even be able to someday log into Box Tracker and track your workout progress!

For now, we are focused on collecting and maintaining a good member data base so we can communicate more efficiently about payments and gym business. Look for exciting Box Tracker updates in the near future.

Thank you so much to our AMAZING gym members for your assistance with this important gym business. Please contact Sara at with any concerns or questions.


Wednesday 060513

Workout of the Day

Box Jumps

12×2  @85%

6×2 @80%




Squat Cleans @135/95

Ring Dips


Wanna get in your best position for your dips today? Mobilize for your dips and remember to externally rotate your arms before loading!


An article for the ladies from Gabby’s Gluten Free. Scroll down past her food log for the article… I love the ending sentence… Read this girls!

Why I Don’t Want Perfection


A recipe I wouldn’t think of, but can’t wait to try, from Meatified!

Avocado with Strawberry Salsa


Tuesday 060413

Workout of the Day

Establish a 1RM Clean & Jerk


5 Rounds:

5 Strict Pull Ups

7 Kipping Pull Ups

200M Sprint

Mobility & Strength

No other distractions on the site today.. Mobilize for your Clean & Jerks! :D You know you need to.


Monday 060313

Workout of the Day

Establish a 5RM Deadlift


12 Minute AMRAP:

24 Hip Extensions

12 Shoulder-T0-Overhead @115/75

6 Lateral Box Jumps @24″/20″


Do you have normal range of motion in yer butt (not really your butt, but kinda… aka your posterior chain!)? Take away message? Even if you don’t have the most beautiful flexibility and mobility, you can put yourself in an optimal position by loading from top down before you touch the barbell.


Double Under eluding and frustrating you? Maybe this article will help you find your zen with them!

Zen and the Art of Double Unders


Yummy snack recipe for you guys from That Gluten Free Girl! If you didn’t like kale chips before this recipe may change your mind!

Salt and Vinegar Kale Chips


sunday 060213

REST DAY!!! Teddy Evans won the “look better naked challenge” He said he has more to go but is heading that way and wants the gym to keep the prize money to purchase something.  UMMM!! what??  THANK YOU TEDDY


Saturday 060113

Workout of the Day


U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

For time:

10 Thrusters @95/65

15 Bar-Facing Burpees

20 Thrusters @95/65

25 Bar-Facing Burpees

30 Thrusters @95/65

35 Bar-Facing Burpees