11/9//2016

By on November 8, 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

Skill -Toes to bar
L1: hollow holds
L2: kip work
L3: unbroken sets
L4: strict t2b

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 (AMRAP – Rounds and Reps)

AMRAP 15

5 Toes to bar

10 box jumps 24/20

15 double unders

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10Toes to bar

10 box jumps 30//4

15 unbroken double unders

Cool Down

200m walk

30 sec pigeon stretch

30 sec calf stretch

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