1600 SW 17th Ave
Ocala, FL 34471

10/11/2016

October 10, 2016

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Strict Press
Take 90% and complete…
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

SP: Shoulder Press (3-3-3+)

GPP: Metcon (Time)

3 Rounds for Time

20 kb swings 53/35

400m run

Comp: Metcon (Time)

3 Rounds for Time

20 kb swings 70/53

400m run

Cool Down

25ft walking Lunge

30 sec pigeon stretch

30 sec standing straddle

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