1600 SW 17th Ave
Ocala, FL 34471

11/21/2016

November 20, 2016

Announcements

11/21 – Cancellation of Fit 4 Kids, Express Class (last day 11/23) & Mobility
11/23 – No 7pm class
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 min

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

10 pass throughs

10 push up

10 jump squat

15 sec samson stretch each side

GPP: Metcon (Time)

5 RFT

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Squats

*3 min rest after each round*
45 min cap

COMP: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
45 min cap

Cool Down

200m walk

30 Sec Pigeon Stretch

30 sec standing straddle

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