1600 SW 17th Ave
Ocala, FL 34471

10/17/2016

October 16, 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

Power clean technique
Wall Ball Cycling

View Public Whiteboard

CFO3 (No Measure)

2 min double Under practice

then x2

10 Air Squats

10 Good Mornings

10 ring rows

10 leg swings

10 sec E-2-H

GPP: Metcon (Time)

4RFT

10 Power Cleans 115/85

20 Wall Balls (20/14)

30 Double Unders

COMP: Metcon (Time)

4RFT

10 Power Cleans 155/105

20 Wall Balls (20/14 9ft)

30 Unbroken Double unders

Cool Down

200m run/row/walk

2x

10 good mornings

30 sec pigeon stretch (each)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text