Friday, November 21st

potluckDon’t forget! Friends-giving this Saturday! Lets give thanks for this awesome Community!

A.) STRENGTH: Split Jerk



15 KBS (red/Blue)

20 Ring Dips

25 Pull Ups

30 Sit Ups



Thursday, November 20th


A.)  STRENGTH: 1 Snatch + 2 OHS

x 5 sets


500M Row

10 Front Rack Lunges (135/95)

20 Box Jumps


  • Hang Power Snatch – 60% x 1 x 5
  • Hang Power Clean & Power Jerk – 60% x 1 x 5
  • Box Jump – 3 x 3

Wednesday, November 19th



B.) 4RFT

400m Run

10 Turkish Get Ups (blue/yellow)

30 DU’s


  • Snatch – 60% x 1 x 5
  • Clean & Jerk – 60% x 1 x 5
  • Back Squat – 40% x 2 x 3 (focus on acceleration up)
  • Squat jump – 3 x 3

Tuesday, November 18th


A.) EMOM 12

ODD: 15 Wall Balls

EVEN: 15 Toes 2 Bar

B.) 21-15-12-9-6-3

Power Snatch (95/65)

Burpees Over Bar


  • Power Snatch – 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3
  • Squat jump – 3 x 3

Monday, November 17th



1 Clean + 2 Front Squats x 5 sets


7 Push Press (135/95)

9 Hr Push Ups



  • Snatch – 60% x 2 x 5
  • Clean & Jerk – 60% x 1 x 5
  • Back squat – 50% x 2 x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.

Friday, November 14th

usaDIET TO GO TASTING from 9am-11am on Saturday, November 15th! Come in and find out what the hype is all about!

STRENGTH: Push Press



400m Run

20 Air Squats

15 Pull ups

10 GHD Sit Ups


*** REST DAY ***

USA Olympic Bobsledder: The Journey of Lauren Gibbs


Congratulations to our dear friend Lauren Gibbs on making the USA Olympic Bobsled team!!! OCCF can’t think of a better and more worthy advocate to represent our nation as she embarks on a new journey in her life. It’s always an amazing feeling whenever we get to hear about the successes of our members, past and present. We as family members of OCCF have always held each other accountable to bring out the best in each other, to see the success of her hard work brings hope and inspiration to us all. Congratulations Lauren we Love you!

” In 2011 I moved to Newport Beach, CA and did not know one person.  With a vow to get into better shape (now that I would be living by the beach) I started running. Although running is NOT my favorite means of exercise I decided to endure and push on. Lucky enough for me I stumbled upon Orange Coast Crossfit. As I randomly drove by the gym on a lunch break I was curious to find out what type of gym it was. After talking to the owner at the time (Justin Flynn) I wasn’t convinced that Crossfit was for me.  I found it pricey and I definitely didn’t want to get bulky! I decided to do some private lessons first (which ended up being more expensive than just joining the darn gym but I wasn’t ready to commit). My first work out was painful and slightly embarrassing seeing that it was fairly lightweight, low reps and only 10 minutes long.  Having played Division 1 Volleyball for Brown University for four years I thought I should be in better shape.   Though the workout kicked my butt!! I noticed what I did love about this dingy garage the coach kept referring to as a box, it was the community.  As I lay on the ground gasping for air (and life) members were crowding around me congratulating me for what I thought was a poor display of athleticism.  Like most, I was hooked and quickly this dingy garage became my home away from home. Orange Coast Crossfit was the place I came to daily to work off frustrations and to celebrate successes; the members and the coaches became my family.”

“So what’s my point?  Well it has been 3 years since I first walked into OCCF, I no longer live in California and I am writing this form a condo in Park City, UT about to embark on a new journey as a bobsledder (yep I said bobsledder!).  I was recently named to the USA National Team (even typing the words I am in disbelief).  I am the type of person that when a major event occurs, I like to sit back and reflect on the turn of events that got me there.  Well, when I initially tried out for the bobsled team the only training I was doing was Crossfit and OCCF is where I first fell in love with it! Who knew staying fit could be fun!  To this day, anytime I walk into that gym it feels like a homecoming. The members and coaches still treat me like family and it feels like no time has passed and I never left.  In this day and age, that kind of experience can be hard to come by.  It is a very special place and I am forever grateful to be a part of the OCCF family.”



-Lauren A. Gibbs

Thursday, November 13th


STRENGTH:  Hang squat clean + power jerk
2+2 x 3, 1+1 x 2

3 muscle ups
6 pistols 
9 toes to bar 


  • Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Jerk – 65% x 3, 70% x 3 x 2, 75% x 3
  • Snatch High-Pull – 75% (of snatch) x 5 x 3

Wednesday, November 12th


Coach Marly being Coach Marly!


B.) 5RFT

9 Deadlifts (135/95)

6 Hang Power Snatches (135/95)

3 OHS (135)


  • Back Squat – 83% x 5 x 5 (up wt on last set if you feel good – no failed reps)
  • Block (or hang) clean (mid-thigh) – 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Clean Deadlift (upper thigh) – 85% x 3 x 3
  • SLDL – 65% (of back squat) x 5, 70% x 5 x 3