1600 SW 17th Ave
Ocala, FL 34471

11/22/2016

November 21, 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

Strict Press
Take 90% 1RM
3 @ 70
3@ 80%
3+ @ 90%

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)

SP: Shoulder Press (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Shoulder to Overhead 95/65

6 Bar Over Burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Shoulder to Overhead 135/95

6 Bar Facing Burpees

Cool Down

25 ft lunge w/samson stretch

10 pass throughs

10 good mornings

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