1600 SW 17th Ave
Ocala, FL 34471

12/15/2016

December 14, 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

20-25 min
Snatch Balance + 2 Overhead Squat
5 sets of 3 increasing in weight

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row or Run

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

SNB: Snatch Balance + 2 OHS (3-3-3-3-3)

From the rack, 5 sets of 3, focus on form. Record heaviest set

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 hang Power snatches 115/85

6 pull ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 hang Power snatches 135/95

6 c2b pull ups

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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