1600 SW 17th Ave
Ocala, FL 34471

11/28/2016

November 27, 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

Handstand Push Ups
L1: Scaling options
L2: Kip Practice
L3: Strict HSPU or HS Walk

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

5 HSPU open standard

10 wall balls 20/14

200m run

COMP: Metcon (Time)

5 RFT

10 HSPU open standard

10 wall balls 20/14 (9ft)

200m run

Cool Down

25 ft lunge with Samson stretch

30 sec pigeon stretch

30 sec Elbow to heel

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