1600 SW 17th Ave
Ocala, FL 34471

12/20/2016

December 19, 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 (15 min)
20min Time Cap

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 (Time)

100 Double Under* Buy In

Then 3 Rounds

30 Wall Balls 20/14

20 Box Jumps 24/20

10 Burpees

Then 100 Double Under* Buy Out
*Only 2x as many singles <3

COMP: Metcon (Time)

100 Double Under* Buy In

Then 3 Rounds

30 Wall Balls 20/14

20 Box Jumps 30/24

10 Burpees to a 6 inch target

Then 100 Double Under* Buy Out
*Only 2x as many singles <3

Cool Down

200m walk

10 good mornings

30 sec pigeon stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text