1600 SW 17th Ave
Ocala, FL 34471

12/5/2016

December 04, 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

Pull ups
L1: Pull up progressions
L2: kipping pull ups
L3: L sit pull ups

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

GPP: Metcon (Time)

5RFT

5 pull ups

10 Hang Power Cleans 95/65

15 double unders

COMP: Metcon (Time)

5RFT

5 chest to bar pull ups

10 Hang Power Cleans 135/95

15 unbroken double unders

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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