9/24/2016

By on September 23, 2016. Posted in .

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Tire Flip and hammer slam fundamentals

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 good mornings

10 air squats

5 inch worms

30 sec standing straddle

GPP: Metcon (Time)

5 RFT

Tire flip across turf & back

10 kb swings 53/35

10 goblet squats

COMP: Metcon (Time)

5 RFT

Tire flip across turf & back

10 kb swings 70/53

10 goblet squats

Cool Down

200m run

10 pass throughs

30 sec pigeon stretch (each)

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