11/10/2016

By on November 9, 2016. Posted in .

Announcements

No Fit 4 Kids on 11/2 & 11/4 & 11/25.
11/24 – Thanksgiving Day – 9am class ONLY
11/25 – Black Friday – ONLY 4:30 & 5:30pm class
12/17 -Dodgeball Tournament 9am-12pm. 5 person teams, co-ed teams(anyhow) $10 per player or $50 per team. Sign up using the link below http://crossfitocala.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?OnlineMembershipId=59914&LocationId=1099&IsMobile=False
12/17 – 7pm-10pm – Annual CF 220 Christmas Party! Potluck style, BYOB and wear an ugly sweater for our contest!
1/15/2017 – Ocala Half Marathon

CrossFit Ocala – CrossFit

Overhead Squat Fundamentals/Warm Up (15 min)
L1 – Fundamentals
L2 – Form Practice (Keep light) 3-3-3-3-3
L3: Work up to a heavy Triple 3-3-3-3-3

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row

Then 2x

10 pass throughs

10 good mornings (with bar)

30 sec back rack stretch

10 jumping air squats

30 sec pigeon stretch

30 sec calf stretch

OHS: Overhead Squat (3-3-3-3-3)

GPP: Metcon (Time)

21-15-9

-Deadlift 155/105

-80 ft sled push

COMP: Metcon (Time)

21-15-9

-Deadlift 275/185

-80 ft sled push

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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