1600 SW 17th Ave
Ocala, FL 34471

11/8/2016

November 07, 2016

Announcements

No Fit 4 Kids on 11/2 & 11/4 & 11/25.
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% of 1 RM & Complete…
5 @ 65%
5 @ 75%
5+ @ 85%

View Public Whiteboard

CFO3 (No Measure)

400m 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 (5-5-5+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Hang Power Cleans 95/65

15 Wall Balls (20/14)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Hang Power Cleans 135/95

15 Wall Balls (20/14 (9ft))

Cool Down

200m Walk/Run

10 good mornings

30 sec elbow to heel

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