1600 SW 17th Ave
Ocala, FL 34471

7/8/2016

July 07, 2016

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
8/6-8/7 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
Wod may need to be ran in heats
12 Min Cap

View Public Whiteboard

Warm-up (No Measure)

200m Run

Then 2x

10 Inch Worms

10 Sit Ups

30 Sec Calf Stretch (each)

GPP: Metcon (Time)

teams of 2

Men-30-20-10

Women-24-18-12

Cal Row

Ab Mat Sit Up

Burpees

COMP: Metcon (Time)

teams of 2

Men-30-20-10

Women-24-18-12

Cal Row

GHD Sit Ups

Burpees over Rower

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text