1600 SW 17th Ave
Ocala, FL 34471

10/27/2016

October 26, 2016

Announcements

10/26 – Breast Cancer Awareness Day – Please wear PINK and we will be collecting donations for the PINK FUND http://www.pinkfund.org/
10/28 – Deadlift Comp at the Zone – 6pm
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

10 sets of each complex for FORM, not load. Work at or below 80% unless coach gives you approval.
Snatch Pull + Power Snatch + Squat Snatch

View Public Whiteboard

Weightlifting

10 sets of each complex for FORM, not load. Work at or below 80% unless coach gives you approval.

Snatch Pull + Power Snatch + Squat Snatch

Warm-up (No Measure)

400m Row, Then 2 rounds….

-10 KB Swings

-10 KB Straight legged DL (with KB)

-10 KB SDLHP

-10 Pass Throughs

-10 OHS with PVC Pipe

-30 sec pigeon stretch (each)

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