CrossFit Oceano

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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

10/14/2026

Correction, we will be open gym for the rest of the year and reevaluate things then. So switch your membership on the website if that works for you ($50)

10/14/2026

Gym will be open gym only for the rest of the month and then closed permanently beginning in November. If you have a recurring payment please cancel

10/13/2026

Tuesday:

1. Band Pull Aparts and Pass Thrus, Behind the head presses, Ring Rows,Bench Dips.

2. Emom for 8 min: 3 shoulder press

3. Lateral raises, band assisted chin ups, deficit push ups.

3. Amrap in 16 minutes: ascending ladder (4,6,8,10....): cleans (135/95), hspu, DUs x5, get to bar.

10/12/2026

Monday:

1. FFESS, seated good mornings, get out the mud, inch worm.

2. Zercher split squats; 5x5/side.

3. Lunges: 5x5/side.

5. Rfe split squats: 5x5/side.

6. Amrap in 12 minutes: 6 x 25` farmer carry w/ burrow at turn around (50/30), 12/11; call bike. Starts with 400m run

10/09/2026

Friday:

1. Band side chop and press, kneeling med ball rotations, plank and move the DB, band shoulder stretching.

2. For time: 100 bench press (165/90), 100 cals, 100 ghd sit ups, 100/side plank rows (30/20).

10/08/2026

Thursday:

1. 5/side Side lunges, 5/side hip airplanes, 5 x :05 pause squats, bear crawl 50', :30 banded knee raises, curl and press.

2. Box squats: 5x5.

3. Deadlift:5x3.

4. Back squats 5x1. :90.

5. 21,15,9: c2b pull ups, sdlhp (95/65), over bar burpees. Run 400 after 21, 300 after 15 and 200 after 9.

10/06/2026

Tuesday:

1. Band Pull Aparts and Pass Thrus, Behind the head presses, Ring Rows,Bench Dips.

2. 5 rounds: 6 BB Z Press, 12 Bench Flys, 12/side T pots, 12 DB pull over. 3/2 Chin-ups after each exercise.

3. Amrap in 16 minutes: 16 cleans (115/75), 16/14 cal bike, 16/ side single DB s2oh (40/25) 16 ghd sit ups.

10/05/2026

Monday:

1. FFESS, seated good mornings, get out the mud, inch worm.

2. Zercher split squats; 5x5/side.

3. Lunges: 5x5/side.

5. Rfe split squats: 5x5/side.

6. Amrap in 12 minutes: run 300m, then 6 burpee double touch, 9 hspu, 12 cals

10/02/2026

Friday:

1. Band side chop and press, kneeling med ball rotations, plank and move the DB, band shoulder stretching.

2. Emom for 10 min: 3 bench press w/ bands.

3. 6 rounds: 3-6 chin ups, 6 single DB rows, 6 seated z press.

4. Amrap in 15 minutes: 250/225m row, 20 hang clean to oh (75/55), 15 hr push ups, 10 pull ups.

10/01/2026

Thursday:

1. 5/side Slow foot on box (:05 each rep), bear crawl 50', :30 banded knee raises, curl and press.

2. Box squats: 5x5.

3. Deadlift:5x3.

4. Back squats 5x1. :90.

5. 5 rounds: 5 one hand sn**ch / single dumbbell step up complexes (one sn**ch each arm and one step up each leg = 1)(50/35), 10 burpee pull ups, 40 DUs.

Address

1820 Railroad Street
Oceano, CA
93445

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