1600 SW 17th Ave
Ocala, FL 34471

9/27/2016

September 26, 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

Strict Press
Take 90% of 1RM & complete…
5 @ 65%
5 @ 75%
5+ @ 85%

View Public Whiteboard

CFO3 (No Measure)

2 min double Under practice

then x2

10 Air Squats

10 Good Mornings

10 ring rows

10 leg swings

10 sec E-2-H

SP: Shoulder Press (5-5-5+)

GPP: Metcon (Time)

5 RFT

10 Double Unders

15 Wall Balls 20/14

200m Run

COMP: Metcon (Time)

5 RFT

10 Unbroken Double Unders

15 Wall Balls 20/14(9ft)

200m Run with Medball 20/14

Cool Down

40 ft walking lunge

2x

30 sec pigeon stretch

30 sec calf stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text