1600 SW 17th Ave
Ocala, FL 34471

Month

March 2016

4/1/2016

CrossFit Ocala – CrossFit Movement Review – Thrusters & Bar Facing Burpees View Public Whiteboard (No Measure) 400m Run Then 2x 10 Pass Throughs 10 Air Squats 10 Leg Swings 5 Burpees 30 Sec Elbow To Heel GPP: CrossFit Games Open 16.5 Scaled (Time) For Time: 21...
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3/31/2016

Announcements Announcements for 3/28/2016 Mobility Class Tues/Thurs 6:30pm Bench Cycle Starts this Thursday Crossfit Field Trip! 4/16 in lieu of 9am class – Sherrif’s obstacle course CrossFit Ocala – CrossFit Skill- Review Bench Technique & Safety View...
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3/30/2016

Announcements Announcements for 3/28/2016 Mobility Class Tues/Thurs 6:30pm Bench Cycle Starts this Thursday Crossfit Field Trip! 4/16 in lieu of 9am class – Sherrif’s obstacle course CrossFit Ocala – CrossFit Pull Up Practice 5 Sets Max Effort Strict Pull Ups,...
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3/29/2016

Announcements Announcements for 3/28/2016 Mobility Class Tues/Thurs 6:30pm Bench Cycle Starts this Thursday Crossfit Field Trip! 4/16 in lieu of 9am class – Sherrif’s obstacle course CrossFit Ocala – CrossFit Strength (15-20 min) Overhead Squats – QUALITY...
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3/28/2016

CrossFit Ocala – CrossFit Movement Review Rowing Efficiency Power Clean Efficiency View Public Whiteboard CF1 (No Measure) 400m run then x2 10 jump squats 10 kb swings 10 push ups 10 leg swings GPP: Metcon (AMRAP – Reps) GPP EMOM x 20: Min 1: 200m Run Min 3: 15/12 KB...
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3/26/2016

CrossFit Ocala – CrossFit Skill – Pull Ups 5 sets of 5 pull ups or strength based variation View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run 5 burpees 50 ft walking lunge 5 book worms 10 good mornings 15 sec squat hold Metcon (Time) GPP 3 Rounds: 15...
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3/25/2016

CrossFit Ocala – CrossFit Movement Review – Thrusters & Bar Facing Burpees View Public Whiteboard (No Measure) 400m Run Then 2x 10 Pass Throughs 10 Air Squats 10 Leg Swings 5 Burpees 30 Sec Elbow To Heel GPP: CrossFit Games Open 16.5 Scaled (Time) For Time: 21...
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3/24/2016

CrossFit Ocala – CrossFit Back Squat 1RM View Public Whiteboard (No Measure) 2x 200m run 10 air squats 5 inch worms 30 sec standing straddle Metcon (Time) Teams of 2 3200m Row for time Must be completed relay style 200m at a time Metcon (Time) Teams of 3 3600m Row for time...
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3/23/2016

CrossFit Ocala – CrossFit Ring Dip Practice View Public Whiteboard CFO warm up 2 (No Measure) X2 200m run 5 burpees 50 ft walking lunge 5 book worms 10 good mornings 15 sec squat hold Metcon (Time) GPP: 30-20-10 Ab Mat Sit Ups Ring Push Ups Wall Balls 20/14 Metcon (Time)...
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3/22/2016

CrossFit Ocala – CrossFit Strength – EMOM 8 Clean Pull + Clean + Push Jerk Novice – Choose Weight Beginner – 95/65 Intermediate – 135/95 Advanced 185/135 Comp 225/155 View Public Whiteboard CF1 (No Measure) 400m run then x2 10 jump squats 10 kb...
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