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

EMOM’s

DATE: Tuesday, April 26, 2016 

IMG_0542.JPG

 SKILL:

T2B & Rope Climb Practice

*If you have both RX…
5 RDS:
5x Beat Swing
5x C2B Pullups
5x T2B
*unbroken Rounds

 

METCON:

6 Min EMOM:
Odd: 200M Run
Even: ME (max effort) Rope Climbs
-1 Min Rest-
6 Min EMOM:
Odd: 250 M Row
Even: ME T2B
-1 Min Rest-
6 Min EMOM:
Odd: 35x DU
Even: ME Burpees 

*Score= Total # Combined of Rope Climbs, T2B & Burpees.

 CASH-OUT/ MOBILITY:

Foam Roll
Lax Ball (lats)
Lax Ball (pecs)
Lax Ball (Rhomboids)
Pigeon
Scorpion

 

EVENTS…

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.

UPDATES:

Parking: Just a reminder… If the front 3 parking spots are taken, please park along the fence as you enter. We haven’t had any issues yet, but I would like to keep my neighbors happy 🙂 Thank you!

The Blog is officially up… www.crossfitdroogs.com take a visit, there will be updates and blog posts posted on website as well as Facebook from time to time.

*Please always… wipe down equipment and chalk marks after your WOD. The next person to use it will be thanking you 🙂 and it keeps the equipment looking nice and new.

About the Author