10/12/2016

By on October 11, 2016. Posted in .

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Handstand Push Up Fundamentals
L1: Scaling options, progressions
L2: Strict HSPU Practice

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

GPP: Metcon (Time)

For Time

15 HSPU (Open Standard)

30 Burpees

45 Deadlifts 115/85

60 Double Unders

COMP: Metcon (Time)

For Time

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

30 Burpees (6 inch target)

45 Deadlifts 155/105

60 Double Unders

Cool Down

200m run

2x

10 good mornings

10 pass throughs

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