1600 SW 17th Ave
Ocala, FL 34471

9/14/2016

September 13, 2016

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Hand Stand Push Up Fundamentals (15 min)

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 push ups

10 leg swings

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 HSPU

8 Sit Ups

200m Run

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Deficit HSPU (45+25+abmat/45+abmat)

8 GHDSU

200m Run

Cool Down

200m run

30 sec calf stretch (each)

30 sec seal stretch

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