1600 SW 17th Ave
Ocala, FL 34471

11/172016

November 16, 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

Clean Pull + Power Clean + Push Jerk
Movement Review

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row or Run

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

PCPJ: Clean Pull + Power Clean + Push Jerk

Take 65-75 % of 1RM & Complete…

EMOM 8

1 Clean Pull + 1 Power Clean + Push Jerk

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Box Jumps 24/20

7 Power Cleans 95/65

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Box Jump Overs 24/20

7 Power Cleans 135/95

Cool Down

200m Walk/Run

30 sec pigeon stretch

30 sec Forward Fold

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text