Monthly Archives: January 2016

Monday – 2.1.16 – Benchmark Day 1

Nutrition Challenge:   Today is day one of the nutrition challenge! Remember there is no fee to sign up and we are trying to get 100% participation this time around. Athletes can pick from three different templates (Paleo, zone, flex diet) and although no points are calculated for food ALL are encouraged to log food intake.


Saturday – 1.30.16 – Team WOD

d       Good luck coach Bryant as he takes on the OCF Winter Wipe Out.  Come on out to Ocean CrossFit in Neptune and support. WOD: Teams of 3 AMRAP 25 10 Push Press (95/65) 15 Lateral Bar Burpee 10 SDHP Pacer – 20m Sled Push (5 plates/3 plates) 40 Double Under **2


Friday – 1.29.16 – “sneak attack”

What it’s all about!! Strength: 2rm Strict Weighted Pull Up WOD “Sneak Attack” 15 min clock AMRAP 10 5 Pull Up 15 Air Squat Min 10-15 Max rep “around the world”


Thursday – 1.28.16 – “Dark Places”

Another amazing day at work –  You guys have been killing it lately!!     WOD: “Dark Places” 4 Rounds For Time: 28 Calorie Row 21 KB Swing (53/35) 15 HSPU 9 Deadlift (Crx 315/225 – Rx 275/175 – L1 185/125)


Wednesday – 1.27.16 – Back Squats and DB Squat Clean

Some hard work being put in on the sleds!     Strength: E2MOM x 20 3 Back Squat (increase as needed – end ahap) WOD 18-15-12-9-6 DB Hang Squat Clean (45/25) 3 x Double Under (18 DBHSC/54 DU  – 15/45 – 12/36 – 9/27 – 6/18)


Tuesday – 1.26.16 – Bench Press + Triplet

The 6pm class last night was one of the best classes I have ever been a part of at this gym.  PR’s were contagious and the amount of support was amazing.  When the last person finishes, take a minute around the white board and do what we did yesterday……celebrate the shit out of all the


Monday – 1.25.16 – 2rm Power Clean + AMRAP

Sandy is going to crush 2016, are you?! Strength: 2rm Power Clean WOD: AMRAP 15 50 Box Jump (24/20) 4o Pull Up 30 Burpee 20 Power Clean (135/95)


OPEN GYM 11:30-1

I will be shoveling out the back door at 11am.  See you guys soon!


Sunday – 1.24.16 – Schedule Update….

My plan is to arrive at the box around 9am and see if the lot has been plowed and if it is feasible to have OG.   The time of OG may be different than normal, or we may end up canceling it all together.   Updates will be posted on the FB Page, Members


Saturday – 1.23.15