1600 SW 17th Ave
Ocala, FL 34471

11/24/16

November 23, 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

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 step ups each

10 jumping air squats

10 pass throughs

10 good mornings

30 sec calf stretch

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Double unders

12 box jumps 24/20

9 wall balls 20/14

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 unbroken Double unders

12 box jumps 30/24

9 wall balls 20/14 (9ft)

Cool Down

200m walk/jog

30 sec pigeon stretch

30 sec standing straddle

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