11/11/2016

By on November 10, 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

Movement review

View Public Whiteboard

CFO warm up 2 (No Measure)

X2

200m run

5 inch worms

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

GPP: Metcon (Time)

For time –

800m plate carry partitioned 200m at a time (15/10)

Then

60-40-20

Thrusters (95/65)

Pull ups

Then

800m row partitioned 200m at a time
-1 partner working at a time, pull ups and thrusters partitioned anyhow.

-Plate carry as rx must be holding the edge of plate, not through the hole.

COMP: Metcon (Time)

For time

800m plate carry partitioned 200m at a time (25/15)

Then

60-40-20

Thrusters (115/85)

Pull ups

Then

800m row partitioned 200m at a time
-1 partner working at a time, pull ups and thrusters partitioned anyhow.

-Plate carry as rx must be holding the edge of plate, not through the hole.

Cool Down

200m walk

30 sec elbow to heel

30 sec pigeon stretch

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