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Saturday 102514

Workout of the Day

jeremiah-wittmanU.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.

Thursday 102314

Workout of the Day

3 Wave Snatch Ladder

EMOTM x1 Full  Snatch (Increase load each interval)

after 1st failure, rest 3 Intervals and strip weight.

after 2nd failure, rest 3 Intervals and strip weight.

after 3rd failure, stop.


x100 Abdominals LVL 3-5

x50 KB LVL 3-5



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Banded Hamstring stretch ideas.


Interesting read on Breaking Muscle on the “Power Output Comparison of Power Clean, Hang Power Clean, and High Hang Power Clean.”

Wednesday 102214

Workout of the Day

Sets NFT

3×15 Box Front Squats @14-18″ @30-40% Load

3×15 Push-Ups LVL 3-5


3 RFT:

x20 Box Jump & Over @24/20″

x20 Goblet Squats @70/53

x20 Pull-ups



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Opening the hip for wide pulling.


“Coconut Flour Tortillas” on Ask Georgie look sooo yummy and they’re simple! Check them out ;)



Monday 102014

Workout of the Day





20:00 AMRAP

x10 UB Dips*

x15 Cal Row

x20 UB WBS*

(*If athlete fails to complete all repetitions in a row, reset to 0)

Walk 200yd after every round


x100 Abdominal LVL 1-3

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Shoulder Relationships, 3 arm to shoulderblade/scap.


“Pumpkin Pie” on Comfy Belly.

Rest Day 101914

Last Saturday, Crossfit Oceana hosted “Barbell Beef 3″ in our newly expanded space.

What a fun throwdown it was with athletes from all around the area.

With 4 WODs and 4 divisions, and Coach Garrett in charge, it ran as smooth as buttah.

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Coach Steph kicking it off with the National Anthem, Bluegrass-style.






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WOD #1, Heat #1













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Heat #2

Women’s RX Division







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 WOD #2

Heat #2 Men’s RX Division











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Women’s Scaled









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 Men’s RX



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WOD #3

Scaled Divisions


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WOD #4

Men’s RX








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 Women’s RX Division












Division Winners

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Men’s RX













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Women’s RX













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Men’s Scaled













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Women’s Scaled













Congratulations to all of the winners and participants! It was such a fun event with great sportsmanship and great athleticism displayed.

Also, a big shout out to our photographer, Melissa Angulo. You can contact her through Facebook or email at:


Saturday 101814

Workout of the Day

brandon-barrettU.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Friday 101714

Workout of the Day




3×5 Bench Press Build Up Sets starting @ 30-45% Load

5×5 Bench Press Heavy as Possible


Every :20 x30

x1 Power Clean + Push Jerk @155/100


















Barbell Massage ;)


We love gummies around here. It’s the perfect grab-n-go protein/veggie snack combo and kids love them.
Try “DIY: Homemade Healthy Gummies Recipe” on Eat Local Grown.