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

06/05/2026

Friday:

1. 200m Row
8 Scap Pull-Ups
10 PVC Pass-Throughs
10 Banded Face Pulls
8 Tempo Push-Ups (3 sec down)

2. 5 rounds:
Bench Press × 8 reps @ ~70-75%
Strict Pull-Ups × 5-8 reps

3. AMRAP 25
1 route climb
20 single DB step ups (40/25)
300m row
400m single kb carry (70/53)
50 ft Handstand Walk

06/04/2026

1. 2x:
10 Cossack squats (5/side)
10 single-leg RDL
10 90/90s w pigeon stretch each side
10 glute bridges with 2-second pause
10 teapots

2. Pause Back Squats
EMOM 10
2 pause back squats (2-second pause in bottom)

3. Front Squats
5 x 3

4. Conditioning
2 rounds For Time
Run 200m
20 hang squat Cleans (135/95)
Run 200m
20 Shoulder-to-Overhead (135/95)

Finish with 100 DUs.

06/02/2026

Tuesday:

1. 2 rounds
10 band pull-aparts
10 pass-throughs
10 push-ups
10 light dumbbell shoulder presses

2. Barbell Shoulder Press
5 sets × 5 reps

3. Dumbbell Bench Press: 4 × 8–10 reps

3. 3 rounds with minimal rest:
10 DB bench flys
12 DB floor press
15 Dumbbell Lateral Raises

4. 21,15,9: deadlift (185/125), Cal bike. Rest 2 min, then 21,15,9: cleans (135/95), ghd sit ups.

06/01/2026

Monday:

1. 10 airsquats, 10 Lunges, 10 Glute Bridges, Couch Stretch, run or row 200m.

2. 3 Rounds: 5 Front Squats, 5 Backsquats, 5 Paused Backsquats.

3. 3x5/side: RFE Squats.

4.AMRAP in 12 min, ascending ladder 3,6,9...: Feet to bar, KBSwings, Shuttle Runs.

05/28/2026

1. Side Lunges, Jefferson Curls, FFESS, Couch Stretch & 90/90s.

2. Box Squats: 10x2 (bands?). EMoM

3. Backsquats: 5x2. :90

4. 30 G2OH (95/65), Run 400m, 20 G2OH (135/85), Run 300m, 10 G2OH (185/125), Run 200m.

05/26/2026

Tuesday:

1. Row 1k.

2. EMoM for 10 min: 3x DL.

3. 3x: 20 BB Calf Raises, 15 Glute Bridges, 10 BB Good Mornings.

4. 3 rounds: 1 min on, :30 OFF: Hip Extensions, Cal Ski, Farmer Carry, Feet to Bar / sit-ups (:30 of each).

05/22/2026

Friday:
1. 90/90 w pigeon, hanging straight leg raises, BB Good Mornings, Bent Over DB Flys, Foot on Box.
2. Every :90 for 10 rounds, 2x Cleans, 4x bench press.
3. AMRAP in 20 min: 20 Double DB Hang Cleans (50/35), 25' HSW, 2 Rope Climbs, 20 Single DB Step-Ups, Run 200m, 20 Single DB Push Press each sidde.

05/21/2026

Thursday:
1. FFESS, 1:00 90 degree elbow DB Holds, Bird Dogs, Monster
walks.
2. Backsquats: 6x3.
3. 5x5: 1/4 Backsquats, Glute Bridges, Nordic Curls.
4. AMRAP in 15 min, ascending ladder 2,4,6,8,etc: Concentric only DL (315/205), Burpee Pull-Ups, Single KB Reverse Lunges (70/53)(each side). rest from minutes 5-6 and 10-11.

05/20/2026

Wednesday:

9 min: 9/side bb front step ups, 9/side DB curls, 9 hip extensions.

8 min: 8 oh squats, 8 bent over bb rows, 8 V ups.

7 min: 7 sdlhp, 7 hspu, 7/side straight arm Russian twist.

6 min: plate plank hold. Everytime you rest 50' double kb drag.

05/19/2026

Tuesday:
1. Plate around the world, Band Lat Pull Downs, Bench Dips, Y Raises.
2. Shoulder Press: 10,8,6,4,2.
3. 3x12: Alternating DB Bench Press (each side), Band Assisted c2b Pull-Ups, Bench Flys.
4. 8 Rounds for time: 4 Cleans (185/115), 8 Cal Bike, 12 Sit-Ups (alternate GHD and regular).

Address

1820 Railroad Street
Oceano, CA
93445

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