1600 SW 17th Ave
Ocala, FL 34471

11/26/2016

November 25, 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

Power clean & push jerks (20 min)
L1:Fundamentals
L2: technique work
L3: find heavy single

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

Pc: Power Clean (Power clean & push jerk)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

200m walk

10 good mornings

30 sec pigeon stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text