1600 SW 17th Ave
Ocala, FL 34471

12/19/2016

December 18, 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

Toes to bar (15 min)
L1:Fundamentals & progressions
L2: kipping /string reps
L3:Strict T2B

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

10 pass throughs

10 push up

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 toes to rig

8 kb swings 53/35

200m run

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 toes to bar

8 kb swings 70/53

200m run

Cool Down

200m walk

30 sec pigeon stretch

30 sec Elbow to heel

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