1600 SW 17th Ave
Ocala, FL 34471

7/2/2016

July 01, 2016

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
7/6-7/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Movement review

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 good mornings

10 box step ups

30 sec standing straddle

Metcon (Time)

Teams of 3- Partitioned Anyhow

200 double unders (2x singles)

150 Deadlifts* 135/95

100 Box Jumps 24/20

75 Ab Mat Sit Ups

1200 m shuttle run (200m at a time)

* High school students – 95/65

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