7/5/2016

By on July 4, 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

Toes To Bar Fundamentals

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Jumping air squats

5 inch worms

25ft walking lunge

30 sec pigeon stretch (each)

GPP: Metcon (Time)

21-18-15-12-9

Double Unders (3x singles)

Toes To Rig

Burpees

COMP: Metcon (Time)

21-18-15-12-9

Double Unders UNBROKEN

Toes To Bar

Burpees

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