12/13/2016

By on December 12, 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

Clean & Jerk Efficiency (15 min)

View Public Whiteboard

Warm-up (No Measure)

2 min double under practice

2x

10 pass throughs

10 jumping air squats

10 leg swings

30 sec pigeon stretch

30 sec calf stretch

GPP: Metcon (Time)

For Time

21 Clean & Jerks 95/65

75 double unders*

15 Clean & Jerks

50 double unders*

9 Clean & jerks

25 double unders*

COMP: Metcon (Time)

For Time

21 Clean & Jerks 135/95

75 double unders

15 Clean & Jerks

50 double unders

9 Clean & jerks

25 double unders

Cool Down

200m walk

30 sec pigeon stretch

30 sec standing straddle

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