1600 SW 17th Ave
Ocala, FL 34471

4/19/2017

April 18, 2017

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

Barbell Curls – http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
5 Sets of 5-10 Reps with good form (can ascend in weight if need be)

View Public Whiteboard


To the GUN SHOW

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec Samson stretch

30 sec forearm stretch

30 sec E-2-H

GPP: Metcon (Time)

4RFT

15 Sit Ups

15 KB Swings 53/35

30 Double Unders

COMP: Metcon (Time)

4RFT

15 GHD

15 KB Swings 70/53

30 Unbroken Double Unders

Cool Down

200m walk

10 pass throughs

10 good mornings

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