12/21/2016

By on December 20, 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

Bar muscle ups (20 min)

View Public Whiteboard

Warm-up (No Measure)

2x

200m run

10 pass throughs

10 good mornings

5 inch worms

30 sec pigeon stretch

10 sec bar hang

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 pull ups

4 hang Power cleans 95/65

80 ft sled push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

2 bar muscle ups

4 hang Power cleans 135/95

80ft sled push

Cool Down

25 ft Samson stretch

10 pass throughs

30 sec shoulder stretch

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