1600 SW 17th Ave
Ocala, FL 34471

12/16/2016

December 15, 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

Hang Kettle Bell Snatch Review (15 min)
Movement Review

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec calf stretch

30 sec E-2-H

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Teams of 2, both partners working at the same time

Partner A:

5 Hang KB Snatch R 35/26

5 Hang KB Snatch L

10 sit ups

Partner B

10 cal row

10 air squats
Above counts as 1 round. Extra reps is based off of total number of reps completed by partner a & b. (40 reps = complete round)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Teams of 2, both partners working at the same time

Partner A:

5 Hang KB Snatch R 53/35

5 Hang KB Snatch L

10 GHDSU

Partner B

10 cal row

10 alternating pistols (total)
Above counts as 1 round. Extra reps is based off of total number of reps completed by partner a & b. (40 reps = complete round)

Cool Down

200m walk

10 pass throughs

30 sec standing straddle

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