CrossFit Grover Beach

04/11/2022

Next week we are having our Spring Break Kids Camp. Space is limited, DM to get your kiddos registered!

04/03/2022

Our new classes begin TODAY!
Yoga with Maria at 9 this morning and tomorrow is our first conditioning only class, 30 minutes of cardio and core at 6:30 pm!

01/16/2022

We are back to business as usual TOMORROW!

Thank you all for your understanding of our need to cancel group fitness last week. The health and wellness of the CFO community is our number one priority. We hope not to have to do that again, but need your help with that. If you are experiencing any COVID-19 symptoms, or have been a confirmed exposure to COVID-19 and are required to quarantine, please take time to get healthy before coming back to class. Please don't come in to "sweat it out", we will be glad to provide you with an at home workout to do that. If you aren't sure if you should come to class, take the day away and get some fitness in the sun, that vitamin D is key to keeping healthy!

Thank you all again!

01/12/2022

01/09/2022

Due to the recent surge in COVID-19 cases in SLO County and at CFO, we have made the decision to cancel group classes for the week. The health and wellness of the CFO community is our number one priority. The gym will be open for “open box” with the workout up on the white board. If you are experiencing any COVID-19 symptoms, or have been a confirmed exposure to COVID-19 and are required to quarantine, please take time to get healthy before coming in.

If you would like to take advantage of open box, please take extra precautions to sanitize equipment before and after use and remain six feet of distance from others. If you do not have the key code please message Michelle or Ben and we will get that to you.

Thank you for your understanding and stay well.

12/21/2021

12/19/2021

🔔Holiday Class Schedule🔔

12/20-12/23 NO CHANGES
12/24 9:30 ONLY
12/25 NO CLASS

12/27-12/30 9:30 am and 5:00 pm ONLY
12/31 and 1/1 NO CLASS

12/17/2021

🔔Reminder…
No 5:30 pm class today

12/16/2021

🚨Kids Camp Reminder🚨

Winter Break Kids Camp!!!

When: December 20 - 30
Monday - Thursday 12 - 12:45 pm

Why: Fitness and Fun

Cost: $70 or daily drop in rate $12/class

Who: kiddos ages 6-12, all fitness levels welcome

DM for more information or to get your kiddo signed up!

12/09/2021

Winter Break Kids Camp!!!

When: December 20 - 30
Monday - Thursday 12 - 12:45 pm

Why: Fitness and Fun

Cost: $70 or daily drop in rate $12/class

Who: kiddos ages 6-12, all fitness levels welcome

DM for more information or to get your kiddo signed up!

11/28/2021

Our CrossFit Kids class is now on Monday and Wednesday from 3:30-4:15, DM to get your kiddo signed up!

11/16/2021

🔔Schedule update🔔

We will be removing the 6:45pm class from the schedule for the remainder of the year.

11/08/2021

I don’t know if the people are ready for this…but get yours while we got em! The limo does not come with the shirt, but we will gladly take your photo by it. $20…it’s a bargain! (Ladies tanks are available as well, Ben wouldn’t model it though, 🙄).

10/21/2021

Thursday

1. 12 min EMoM: 1 Squat Clean

2. 9 min EMoM: 2 DL

3. 6 min EMoM: 3 Jerks

4. For Time:
DT

10/20/2021

Wednesday
1. 4 rounds:
-6 each leg single leg lateral step ups
-8 DB RDL
-10 (weighted) back extensions

2. For Time:
50 Wallballs
Then:
4x
-200m Run
-15 Sn**ches (75/55)
-10 F2B

10/19/2021

Tuesday
1. On the 2 min for 6 sets: Push Jerk
3,3,2,2,1,1

2. 3 sets 40 on/20 off:
Barbell Rows
Bar Row
Curls

3. 10 min AMRAP:
10 HSPU
15 Box Jumps
20 Russian Twists (53/35)
25 Russian KB Swings

10/18/2021

Hey all! Check it out...we got a new FaceBook page...head over there for all updates.
https://www.facebook.com/CrossFit-Oceano-104359392039528/

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.

10/18/2021

Monday:
1. Every 3 min x5: 3 Front Squats

2. Annie

Rest 5 min

3. Jackie

Rest 5 min

4. Half Jackie

10/15/2021

Friday

1. 10-8-6-4-2
Bench Press
Strict Pull Ups

2. 25 min AMRAP:
-5 Bar MU
-10 each arm Single DB Floor Press (50/35)
-15 Cal Row or AB (alternate each round)
-20 Alternating DB Sn**ch
-25' HSW

*at 10 min STOP what you are doing and run 400 meters, then pick up where you were and continue with AMRAP

10/14/2021

Saturdays class is moved to 1030 this Saturday only. I have an 8yr old soccer game to attend at 915.

10/14/2021

Thursday

10/13/2021

Wednesday:

1. 20 min: 12 Glute Bridge w/ pause @ top, 15 GHD Sit-Ups, Sled Drag 100m.

2. For time:21,15,9: KB Swings (70/53), 25' Shuttle Run, F2B. then 400m Farmer Carry (70/53).

10/11/2021

Monday:

1. Front squat: 5x3 @ 72,74,76,78,80%.

2. 5 rounds for time: 15 wall ball, 30 sdlhp (70/53), 45 DUs.

10/08/2021

Friday
1. Bench Press 3x21’s
-7 narrow grip
-7 neutral grip
-7 wide grip

2. 6 rounds for time:
-18/15 cal row
-12 barbell front rack reverse lunges (115/85)
-9 hspu (rx+ 4”/2” deficit)
-6 burpee box jumps

10/07/2021

Thursday
1. 12 min EMoM:
1 Power Clean + 3 Front Squats

2. 5 min on, 5 min off x3:
-5 Muscle Ups (alternate ring and bar)
-10 DB Sn**ch (70/50)
-200' Dual DB Front Rack Carry (50/35)

10/06/2021

Wednesday
1. 5 Rounds:
-6 Deficit Deadlifts
-10 Barbell Good Morning, wide straight leg stance

2. 4 Rounds For Time:
-50'HSW
-20 Russian KBS (70/53)
-200m Run

10/05/2021

Tuesday
1. 4 Rounds (each movement) 40 sec on, 20 sec off:
-Seated DB Press
-Standing DB Shrugs
-Bent Over Lateral Plate Raises

2. For Time:
-100 Box Step Ups
-100 cal Row
-100 Push Ups
-300 Double Unders
*split work as desired

10/03/2021

Monday
1. Front Squat 3,3,3,3,3
70,72,74,76,78%

2. For Time
1-2-3-4-5-6-7-8-9-10
DB Thrusters (50/35)
Sit Ups (double reps)
DB Burpees

09/29/2021

Wednesday
1. 20 min Circuit:
-40 steps sled drag
-6 GHD Raises
-8 each leg weighted box step ups
-Max strict feet to bar

2. For Time:
400m run
2 rounds:
12 DL (225/155)
24 push ups
200’ farmer carry

400m run
2 rounds:
6 DL (275/185)
12 push ups
200’ farmer carry

400m run
2 rounds:
3 DL (315/225)
6 push ups
200’ farmer carry

09/27/2021

Tuesday 9/28

1. Every 2 min x 5:
3 Strict Presses into 6 Push Presses

2. 5 min on, 2 min rest x3:
-10 Alternating Single Arm Devils Press (50/35)
-20 Sit Ups
-30 Double Unders

09/27/2021

Monday 9/27
1. Back Squat: 5x3 on the 3 min (74, 76, 78, 80, 82%)

2. 14 min AMRAP:
10/8 Cal Row
1 Squat Clean (185/125)
1 Box Jump (30/24)
10/8 Cal Row
2 Squat Cleans
2 Box Jumps..and so on, adding 1 Squat Clean and 1 Box Jump each round

09/24/2021

Friday 9/24
1. 4 Rounds:
-12 Alternating Top Down DB Bench Press
-20 Banded Lat Pull Downs
-Max Supinated Grip Chin Over Bar Hold

2. For Time:
200m Run
30 Pull Ups (rx+ C2B)
250m Row
15 Burpee Box Jumps5 Bike
30 Front Rack Reverse Lunges (115/85)
200m Run
15 C2B (rx+ BMU)
250m Row
30 Power Sn**ches (115/85)5 Bike
15 Clean and Jerks (115/85)

Time Cap 25 min

09/23/2021

Thursday 9/23
1. Back Squat: 3x10, 3x8, 3x6 on the 3 minutes
2. For Time:
1 mile Run
Then, 2 Rounds:
50 DB snatches (50/35)
50 Push Ups

09/22/2021

Wednesday 9/22
1. 4 Rounds:
-6 each Leg Farmer Hold Rear Foot Elevated Split Squat
-20 Weighted Calf Raises

2. 3 min on, 1 min off x4:
-3 Deadlifts (315/215)
-6 DB S2OH (50/35)
-12 Feet to Bar

09/21/2021

Tuesday:
1. EMoM for 18 min, alternating: min 1: 2 Power Sn**ch, min 2: :45 GHD, Min 3: 3 High Box Jumps.
2. AMRAP in 15 min: 10 Cal Row, 15 Wall Ball, 20 DUs.

09/20/2021

Monday 9/20
1. Back Squat: 5x3 on the 3 minutes
72, 74, 76, 78, 80%

2. Helen
3 Rounds:
400m Run
21 American KB Swings (53/35)
12 Pull-ups