11/7/2016

By on November 6, 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

Bring A Friend Day!
Movement Review

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 pass throughs

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (Time)

600m Run

21 KB Swings 53/35

21 Burpees

400m Run

15 KB Swings

15 Burpees

200m Run

9 KB Swings

9 Burpees

COMP: Metcon (Time)

600m Run

21 KB Swings 70/53

21 Burpees

400m Run

15 KB Swings

15 Burpees

200m Run

9 KB Swings

9 Burpees

Cool Down

200m walk/run

30 sec pigeon stretch (each)

30 sec calf stretch (each)

30 sec seated straddle

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