1600 SW 17th Ave
Ocala, FL 34471

9/19/2016

September 18, 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

Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 leg swings

10 good mornings

10 air squats

30 sec pigeon stretch

GPP: Metcon (Time)

5 Rounds for Time

10 Toes to Rig

15 Wall Balls 20/14

400m Run

COMP: Metcon (Time)

5 Rounds for Time

5 Toes to Bar

15 Wall Balls 20/14 (9ft)

400m Run

Cool Down

200m Run

30 sec saddle stretch

30 sec quad stretch (each)

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