1600 SW 17th Ave
Ocala, FL 34471

8/1/2016

July 31, 2016

Announcements

8/6 – Deuces Wild @ CF Pinnacle
8/20 @8AM – 4 year anniversary! No class! Tubing down the Rainbow River – Meet at the gym.
9/3 – Individual competition at Crossfit Zoo
9/5 @ 8am- Labor Day – No class – Meet at the gym @ 8am to carpool to Daytona
9/17 – No 9am class – Coach Joey & V are hosting a 3 hour Oly Seminar! $49
10/15 – Friendly Fire Competition
We are still holding Mobility Class on Monday, Wednesday and Fridays at 6:30. Talk to one of the coaches about getting set up for a free trial!

CrossFit Ocala – CrossFit

Tire flip fundamentals

View Public Whiteboard

Warm-up (No Measure)

400m run

Then 2x

10 jumping air squats

10 kb swings

10 pass throughs

30 sec pigeon stretch (each)

GPP : Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 SDLHP 75/55

10 wall balls 20/14

10 tire flips

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 SDLHP 95/65

10 wall balls 20/14 (9ft)

10 tire flips

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