1600 SW 17th Ave
Ocala, FL 34471

8/9/2016

August 08, 2016

Announcements

8/20 @8AM – 4 year anniversary! No class! Daytona trip! Meet at the gym.
9/3 – Individual competition at Crossfit Zoo!
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

Front Squats
Take 90% of 1RM and complete…
5 @ 65%
5 @75%
5+ @ 85%

View Public Whiteboard

Warm-up (No Measure)

2 min double under practice

Then 2x

10 pass throughs

10 good mornings

5 inch worms

30 sec pigeon stretch (each)

30 sec standing straddle

FS: Front Squat (5-5-5+)

GPP: Metcon (Time)

21-15-9

KB Swing 53/35

Burpee

Double Unders

COMP: Metcon (Time)

21-15-9

KB Swing 70/53

Burpee (6″ target)

Unbroken Double Unders

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