1600 SW 17th Ave
Ocala, FL 34471

12/27/2016

December 26, 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

Rope climbs
L1: Fundamentals/ Scaling
L2: Pull Efficiency
L3: Legless rope climbs

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

30 sec standing straddle

Metcon (Time)

For Time

600m run

2 rope climbs

30 burpee box jumps 24/20

2 rope climbs

30 burpee box jumps

2 rope climbs

600m run

Cool Down

200m walk

10 good mornings

30 sec standing straddle

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