1600 SW 17th Ave
Ocala, FL 34471

11/23/2016

November 22, 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

Snatch review
L1: Fundamentals
L2: power snatch cycling
L3: squat snatch practice

View Public Whiteboard

CFO Warm Up 1 (No Measure)

200m Row

Then x3

10 KB Swings

10 Jump squats

10 pass through

15 sec E-2-H

GPP: Metcon (Time)

4 RFT

10 power snatch 95/65

400m run

COMP: Metcon (Time)

4 RFT

10 squat snatch 95/65

400m run

Cool Down

200m walk

30 sec pigeon stretch

30 sec Elbow to heel

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