1600 SW 17th Ave
Ocala, FL 34471

12/28/2016

December 27, 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)

View Public Whiteboard

CFO3 (No Measure)

400m run

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

5 RFT

9 Deadlifts 95/65

6 Hang Power Cleans

3 Shoulder to Overhead

25 Double Unders

COMP: Metcon (Time)

5 RFT

9 Deadlifts 155/105

6 Hang Power Cleans

3 Shoulder to Overhead

25 Unbroken Double Unders

Cool Down

200m walk

30 sec calf stretch

30 sec pigeon stretch

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