email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD Option

DATE: Thursday, April 21,2016

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Open Gym Or Daily WOD Option

SWOD:
 10-15 Min to Establish 1RM 
TGU (Turkish Get-up)
*Must Complete both Right & Left

3×3 Squat Clean (CL)

METCON:
 For Time:
21-15-9
HSPU (Handstand push-up) 
Pistol
Pullups
Burpee 

Cap: 15 min

CASH-OUT/ MOBILITY:
Core:
4x 1:00 Planks; 30′ rest Between each. 
Forward Plank
Left Side Plank
Right Side Plank
Forward Plank 

UPDATES/EVENTS

Saturday, April 23rd:
8:00AM: Open Gym
9:00AM: Team WOD- BRING A FRIEND (a non Crossfitter who you think would like to try us out)
*Put their name next to yours on the schedule, so we can plan accordingly.

Saturday, April 30th:
Charity Softball Game 3:3opm
Threshers Game, Followed by Fireworks.
*Come have fun and hang out with your Rebel friends at the Tiki Hut
*Tickets can be sold at Brighthouse Field or at the Box $18.00
*Includes entrance to both games and all you can eat & drink from 5-7:30pm.

Saturday, May 7th:
First Team Beach WOD!- Meeting our CrossFit Rebel family at the beach for a WOD.
8:00am: There will be no open gym today!
9:00am: Meet at the beach TBD!

Saturday, May 14th:
8:00AM: Open Gym
9:00AM: Team WOD- BRING A FRIEND (a non Crossfitter who you think would like to try us out)
*Put their name next to yours on the schedule, so we can plan accordingly.

Monday, May 30th: 
MEMORIAL DAY- MURPH!
Class Times will be announced soon. There will be scaling options available for everyone, both team & individual.

 

 

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