10/6/2016

By on October 5, 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

Clean Position Review and practice (15 min)
Below the Knee
Above the Knee
High Hang

View Public Whiteboard

Weightlifting

Clean Practice (20 min)

For form, not weight

Complete 10 of these complexes…

Clean – 3 sec pause below the knee, above the knee, then squat clean from above the knee.

Warm-up (No Measure)

400m Row

2x

10 leg swings

10 air squats

10 pass throughs

30 sec calf stretch

30 sec pigeon stretch

30 sec back rack stretch

No Comments

Leave a Comment

Your email address will not be published. Required fields are marked with *.

(Spamcheck Enabled)

CAPTCHA *