1600 SW 17th Ave
Ocala, FL 34471

12/10/2016

December 09, 2016

Announcements

12/2 Sweater pre order is due! See below for more information!
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!
12/24-12/26 – Closed for Christmas. Check our facebook for open gym hours if coaches come in.
12/31- 1/2 – Closed for New Years. Check our facebook for open gym hours if coaches come in.
1/15/2017 – Ocala Half Marathon – Several members are running, if interested please ask us!

CrossFit Ocala – CrossFit

Movement Review

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

GPP: Metcon (Time)

1 mile run

18 -14 -10

Power Snatches 115/85

Ring Push Ups

COMP: Metcon (Time)

1 mile run

9-7-5

Squat Snatches 135/95

Ring Muscle Ups

Cool Down

25 ft lunge with samson stretch

10 pass throughs

10 good mornings

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