1600 SW 17th Ave
Ocala, FL 34471

12/14/2016

December 13, 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

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)

GPP: Metcon (AMRAP – Rounds and Reps)

Alternating Death By…

Odd Min – Deadlift 155/105

Even Min – Bar over Burpee
Score is Round completed + reps into the last round

COMP: Metcon (AMRAP – Rounds and Reps)

Alternating Death By…

Odd Min – Deadlift 185/135

Even Min – Bar over Burpee
Score is Round completed + reps into the last round

Cool Down

20 SLOW good mornings

30 sec standing straddle

30 sec pigeon stretch

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