1600 SW 17th Ave
Ocala, FL 34471

11/19/2016

November 18, 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

Movement Review (10-15 min)
Power Snatch
Toes To Bar

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,2,3 for 12 min

Hang Power Snatch 75/55

Toes to Rig

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,2,3 for 12 min

Hang Power Snatch 95/65

Toes to Bar

Cool Down

200m Walk/Run

30 sec pigeon stretch

30 sec elbow to heel

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