7/4/2016

By on July 3, 2016. Posted in .

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
8/6-8/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

CF1 (No Measure)

400m run

then

x2

10 jump squats

10 kb swings

10 push ups

10 leg swings

Team Hidalgo (Time)

Teams of 2, Partitioned Anyhow, one person working at a time

3200m shuttle run 200m at a time

40 Squat Cleans, 95/65 or 135/95

40 Box Jumps, 24/20

40 Walking Lunge Steps, OH 25/15 or 45/35

40 Box Jumps, 24/20

40 Squat Cleans, 95/65 or 135/95

3200m shuttle run 200m at a time

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