1600 SW 17th Ave
Ocala, FL 34471

12/8/2016

December 07, 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

Pause Cleans Below the Knee (3 sec) (25 min)
L1: Fundamentals
L2: 15 complexes – 1 Pause Clean (squat preferred) + 1 Push Jerk @ <60% L3: Establish heavy single of 1 pause clean + 1 Push Jerk

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row or Run

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

Pause Clean+ Push Jerk

3 sec pause

Below the Knee

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 Box Jumps 24/20

10 Lunges

Rest 90 sec, then repeat

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 Box Jumps 30/24

10 alternating pistols

Rest 90 sec, then repeat

Cool Down

200m walk

30 sec shoulder stretch

30 sec pigeon stretch

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