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Sunday 083114

HAPPY Labor Day Weekend REST DAY


unnamed[1] (9)“Cameron” smiling after Saturday’s Hero WOD

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Saturday 083014

Workout of the Day


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


This Monday, Labor Day, Crossfit Oceana will be offering    1 class @ 10am with child care provided.

So now there’s no excuse for you not to come out and get your sweat on with your OC family…unless you’re sitting on some tropical beach somewhere. 

See y’all then!

Tuesday 082614

Workout of the Day

 20 Minute AMRAP:

x14 Hang Cleans @135/95

x14 FS @135/95

x14 HSPU 



 LOTS of lower back help. Check it out:


 I’m a huge yoga advocate. I’ve seen the benefits in my life and continue to go back to it when all my body can do is scream at me to stop, and take care of it for a bit. Check out the article and then start practicing :) “Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes” on Breaking Muscle.

Monday 082514

Workout of the Day

(15 Minute CAP)

5 Rounds:

x7 Strict Pull Ups

x7 Kipping Pull Ups

x7 Push Press @155/100



If you’ve already mobilized your thoracic spine (*uh hem*) go ahead and try working on the tacked-down yuckiness around the top rib. You’ll ba A-MAZED at how your overhead position opens up!


“Cinnamon and Coconut Pancakes” from NomnomPaleo. Need I say more?!

Supplemental Exercises: Week 7


EMOTM x10 x9 Broad Jumps @8 ft/6 ft with 180 Turn Around

4 Count Ladder Two Feet Out/In/Out 20×2 1:1

12×2 Seated Box Jumps seat @12″-14″ to box @30″ +

x14 TAB DU



8×16 GHDSU hold and bench press with 30/20 ball

x5 sets of SuperSet Ladder 1-1-2-2-3-3-4-4-5-5 Chin Up + Ring Dip

8×5-7 Kipping HSPU + ME UB Shoulder Touches 1:2

10×12 Make Shift Reverse Hyper


Super Hero

x30 One Arm KB C&J Left Arm x30 One Arm KB C&J Right Arm @70/53

5×50 Yard Prowler Hi Handle @280/200 1:1

EMOTM x9 x12 Double Russian KBS @53/35

10:00 TGU Alternate Arms Each Repetition

Sunday 082414

Happy Rest Day! Thursday August 28th @ 6pm we are throwing together a cookout and outside movie in the parking lot. If that sounds like something you would be interested in attending please comment so we can get a head count. Also if you are willing to bring something.

Chris has dedication and drive that lights up class. Thank you Chris. He even brings Jordan along.


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This was one of his first few times in the gym

This was one of his first few times in the gym