12/1/2016

By on November 30, 2016. Posted in .

Announcements

12/2 Sweater pre order is due! See below for more information!
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!
12/24-12/26 – Closed for Christmas. Check our facebook for open gym hours if coaches come in.
12/31- 1/2 – Closed for New Years. Check our facebook for open gym hours if coaches come in.
1/15/2017 – Ocala Half Marathon – Several members are running, if interested please ask us!

CrossFit Ocala – CrossFit

Power Snatch + Snatch Balance + OHS
1.Fundamentals
2. Set Up/Warm Up
Then EMOM 8 of 1 complex per minute.

View Public Whiteboard

Olympic Weightlifting Warm Up (No Measure)

400m Row or Run

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

SN: P.Snatch+Snatch Balance+OHS (EMOM 8)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Hang Power Snatches 95/65

10 air squats

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Hang Power Snatches 115/85

10 alt. pistols

Cool Down

200m walk

30 sec pigeon stretch

30 sec standing straddle

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