1600 SW 17th Ave
Ocala, FL 34471

9/21/2016

September 20, 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

Pull Up Fundamentals

View Public Whiteboard

HAPPY BIRTHDAY JEN O.

CFO3 (No Measure)

2 min double Under practice

then x2

10 Step ups

10 Good Mornings

10 ring rows

10 leg swings

10 sec E-2-H

GPP: Metcon (Time)

3 RFT

10 Double Unders

15 Ring Rows

20 Deadlifts 135/95

25 Box Jumps 24/20

COMP: Metcon (Time)

3 RFT

10 Unbroken Double Unders

15 Pull Ups

20 Deadlifts 185/135

25 Box Jump Overs 24/20

Cool Down

200m Row or Run

10 good mornings

30 sec pigeon stretch (each)

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