6/23/2016

By on June 22, 2016. Posted in .

Announcements

Competition – CF Zoo 9/3/2016
Fundamental Friday 6/24 @ 7pm – NO CF class
Bacon Beat Down Schedule Change – 7/24 – 6am,9am, 12:15, 5:30 ONLY, 7/25 9am
Bella’s Boot Camp 7/11 @ 5:30
9am class ONLY on the Fourth of July
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Deadlift – Using 90% of your 1RM
5 @65%
5 @75%
5+85%

View Public Whiteboard

Warm-up (No Measure)

200m run

Then 2x

10 good mornings

10 leg swings (each)

30 sec pigeon stretch

30 sec standing straddle

DL: Deadlift (5-5-5+)

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

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