11/18/2016

By on November 17, 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

CFO3 (No Measure)

200m run

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 2 partitioned anyhow, one person working at a time

50 cal row

40 Burpees

30 air squats

20 push ups

10 sled pushes (length of turf, other partner is holding a plate overhead while walking 35/25)

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 2 partitioned anyhow, one person working at a time

50 cal row

40 Burpees

30 alternating pistols (total)

20 push ups

10 sled pushes (length of turf, other partner is holding a plate overhead 45/35)

Cool Down

200m walk

30 sec standing straddle

10 pass throughs

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