Tuesday 030414

Workout of the Day


4k Row

Every 3-mn Stop and perform 40 Hollow Rocks 



3×5 Front Squats*

*Choose weight from scale: 115-135-155-165-185-205-225-245-255-275-295-315




Let’s clear up that hip impingement! Yeowch!



 Ever wonder why we front squat? I found this list of 50 Reasons Why You Must Front Squat on Get Strength. Easy fun read.


Sunny and 65 yesterday, sleet and snow today.

Welcome to Virginia Beach :)

If schools are delayed or cancelled tomorrow (Tuesday the 4th) CF Oceana will open it’s doors at 9:00a.m.

If the roads are icy and have not cleared by then, stay tuned for further details. But until then, stay dry, stay warm, and stay safe! :)


sunday 030214

weighted good morning


Juliet rocks the 9am!


Saturday 030114

Workout of the Day

“Open 14.1″

10-Minute AMRAP:

30 Double-Unders

15 Power Snatches (75/55)


*If you are an athlete that registered for the Crossfit Open, please click HERE and register for a time to be judged. Workouts must be judged by a certified judge and we will have a judge for every time slot listed. 


The Crossfit Open is here!

What does that mean?

Well, if you are registered to play the game, you need to have your workouts judged by a certified judge.

We have some pretty awesome judges who are volunteering their Saturdays to come be with you!

We will be running each Open WOD every Saturday, and running heats.

Please sign up for a heat HERE so we can make sure you get your one-on-one with a judge.

What does this mean for athletes that are not registered to play the game?

Well, it means you can come during any one of the normal class times and get a great workout!

You’ll still have a coach and class like usual. 

GOOD LUCK to EVERYONE! And we look forward to seeing everyone this weekend!

Friday 022814

Workout of the Day


Non-stop Running Tabata Intervals until:

60 TTB are completed

50 Burpees are completed

40 Deck Squats are completed 



3×7 HBBS*

*Choose weight from scale: 



Let’s fix our postures…12mn Mwod, folks.




Hello Date Night! Get the sweats out, find a movie and throw some of these bad boys in the freezer for a treat. Paleo Frozen Banana Bites, from Elana’s Pantry.

Thursday 022714

Workout of the Day


Can anyone recite these without looking? :)

Athletes will move through 6 movements of their choice (choosing from listed modifications, if necessary).

Athlete will perform 30 reps of each movement before moving on. A chipper of sorts. 

1.) Dips- Negative/Static/Ring/Weighted

2) Pistols- Lateral Box Step Up/Banded/Weighted

3) TGU- Always @53/35

4) DU- Repetitions or Attempts

5) C2B- Jumping/Banded/Kipping/Weighted

6) TTB- Kipping/Strict

7) GHR- Negative/Parallel/Tempo/Weighted

8) HSPU- Negative/Kipping/Strict/Freestanding

9) Shoulder Touches- Chest to Wall/ Back to Wall

10) Atlas Stone

11) Good Morning- Banded/Tempo/Weighted/Jumping

12)  Box Jumps- 40″/ 36″/ 32″/ 30″/ 28″/ 24″



Say “hello” to Hammier the High Hamstring.



 Is Gently Cooked Food Better for You? Find out on Mark’s Daily Apple.

Wednesday 022614

Workout of the Day


Tosh Run



+3 Skin the Cat after every set



 IT Band help. YAY! All you runners listen up and prep yo’selves ;)




How about some Packed Lunch Ideas from Nom Nom Paleo to help with the mid-week slump?

Tuesday 022514

Workout of the Day


15mn AMRAP

50 GHD Sit-ups


50 Deadlifts @225/155





Today we’re going to focus on striving to make sure the mobilizations look like the movements we are trying to improve.



Everything you need to know about ”The Handstand Push-Up.” Thank you, Crossfit Invictus.