CrossFit Oceano

CrossFit Oceano Oceano Athletics (formerly CrossFit Oceano) is interested in helping you get fit.

Unlike big box gyms, we offer a personal experience to ensure that you are moving forward with your health and fitness. Monday-Friday:
5:30a/6:30a/8:15a/9:30a
4:15p/5:30p* - no 5:30p class on Friday

Saturday:
9:30 am

09/15/2026

Tuesday:

1. Mini band spreading, DB wrist twists, bent over flys, ring dip holds.

2. Bench press: 5x5. :03 negative.

3.

4. 5 rounds: 10 (Weighted) deficit push ups. 5 dips.

5. Amrap in 16 minutes: 8 c2b pull ups, 12 cleans (135/95), 16 ghd sit ups, 32 DUs.

09/14/2026

Monday:

1. Zombie walks, squat to kneel, 90/90, weighted butterfly's.

2. 90° elbow supine grip lunges: 5x5/side.

3. OH squats: 5x5.

4. Paused backsquats: 5x5.

6. Amrap in 12 minutes: 12 single DB hang clean (70/45), 12 x 25' single DB oh carry, 100m run.

09/11/2026

Friday:

Amrap in 10 minutes: 1k bike, then: 1/2 rope climb , 6 devel press. 12 ghd sit ups.

Rest 5 min

Amrap in 10 minutes:

Row 500m, then: 4 g2oh,, 6 burpee box jumps (30/24), 12 ghd sit ups..

Rest 5 min

Amrap in 10 minutes:

500m so, then: 10 Russian twists/side, 10 double db s2oh (50/30), 10 double db walking lunges.

09/10/2026

Thursday:

1. Prone leg raises. Monster walks, Plank and move the DB.

2. 90 degree elbow supine grip front squats: 6x4

3. Zercher Squats: 6x3

4. Box Squats: 6x2.

5. Backsquats: 6x1.

6. AMRAP in 14 min: 350m Row, 7 PUHS, 7 double touches, 14 double DB Hang Cleans.

09/09/2026

Wednesday:

1. Seated double db good mornings, roll outs, back extensions, single DB single leg rdls, glute bridges.

2. 40,30,20,10: dl (155/105), DUs x2, single DB step ups.

09/08/2026

Tuesday:

1. Mini band spreading, DB wrist twists, bent over flys, ring dip holds.

2. Bench press: 5x5. :03 negative.

3. Single arm bb oh press: 5x5/side.

4. Weighted deficit push ups. 5x10.

5. Amrap in 12 minutes: 12 burpee pull ups, 12/11 Cal bike, 12 ghd sit ups.

09/05/2026

930 only on Monday and no 11am this week

09/04/2026

Friday:

Amrap in 10 minutes: 25' hsw or 2 wall walks, 1 rope climb, 12 kb swings (53/35).

Rest 5 min

Amrap in 10 minutes:

2 bar mu or 8 pull ups, 6 burpee box jumps (30/24), 12 kb swings.

Rest 5 min

Amrap in 10 minutes:

10 Russian twists/side, 10 double db s2oh (50/30), 10 double db walking lunges.

Each 10 minutes starts with a 400m run

09/03/2026

Thursday:

1. Prone leg raises, tib raises, weighed hip airplanes, FFESS.

2. 4x12 quarter squats and side lunges (6 each)

3. Box squats: 10x2

5. Deadlift: 4,4,3,3,2,2,1,1.

6. Amrap in 15 minutes: row 500/450m, 500' farmer carry (70/50), 50 DUs.

09/02/2026

Wednesday:

1. 4x12: single leg Hip extensions, split stance good mornings, L hang, Nordic curls, glute bridges.

3. Two rounds for time: 21, 15, 9: cal bike, ghd sit-ups, hang squat cleans (75/55).

Address

1820 Railroad Street
Oceano, CA
93445

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