1600 SW 17th Ave
Ocala, FL 34471

11/15/2016

November 14, 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

Front Squat
Take 90% of 1RM & Complete…
5 @ 65%
5@ 75@
5+ @ 85%

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

FS: Front Squat

GPP: Metcon (Time)

3 RFT

10 Pull Ups

10 Sit Ups

10 Wall Balls 20/14

COMP: Metcon (Time)

3 RFT

10 C2B Pull Ups

10 GHDSU

10 Wall Balls 20/14 9ft

Cool Down

200m walk

30 sec pigeon stretch

30 sec samson stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text