1600 SW 17th Ave
Ocala, FL 34471

12/2/2016

December 01, 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

View Public Whiteboard

Warm-up (No Measure)

2x

200m run

10 pass throughs

10 air squats

30 sec samson stretch

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams Of 2, Both working at the same time

Partner A –

10 KB Swings 53/35

10 Cal Row

Partner B

5 Toes to Rig

80 ft sled push
Last round is scored as how many KB swings and Calories were rowed.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams Of 2, Both working at the same time

Partner A –

10 KB Swings 70/53

10 Cal Row

Partner B

5 Toes to Bar

80 ft sled push
Last round is scored as how many KB swings and Calories were rowed.

Cool Down

200m row or walk

30 sec elbow to heel

30 sec shoulder stretch

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