1600 SW 17th Ave
Ocala, FL 34471

11/14/2016

November 13, 2016

Announcements

No Fit 4 Kids on 11/2 & 11/4 & 11/25.
11/24 – Thanksgiving Day – 9am class ONLY
11/25 – Black Friday – ONLY 4:30 & 5:30pm class
12/17 -Dodgeball Tournament 9am-12pm. 5 person teams, co-ed teams(anyhow) $10 per player or $50 per team. Sign up using the link below http://crossfitocala.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?OnlineMembershipId=59914&LocationId=1099&IsMobile=False
12/17 – 7pm-10pm – Annual CF 220 Christmas Party! Potluck style, BYOB and wear an ugly sweater for our contest!
1/15/2017 – Ocala Half Marathon

CrossFit Ocala – CrossFit

Bring a friend day!

View Public Whiteboard

CFO3 (No Measure)

200m run

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

21-15-9

Deadlifts 155/105

Burpees

*200m run after each round
Scaled

12-9-6

Deadlifts 95/65

Burpees

100m run after each round

COMP: Metcon (Time)

21-15-9

Deadlifts 185/135

Burpees

*200m run after each round

Cool Down

25 ft walking lunge

30 sec pigeon stretch

30 sec standing straddle

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