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

Triple 3’s

DATE: Friday, April 22, 2016

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METCON:

“Triple 3’s”
For Time:
3k Row
300x DU
3 Mile Run
Cap 50 Min.
*  See Scaling at the gym.
CASH-OUT/ MOBILITY:

Core Cash-out:
15x GHD situps
1 Min Plank
15x GHD Situps
1 Min Right plank
15x v-ups
1 Min Left Plank
15x Russian Twists 

(OR)

Mobility:
Calf Smash- Barbell
Pigeon (box)
Couch Stretch
Foam Roll 

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
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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