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

400M WL

DATE: Friday, May 20th, 2016

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 METCON:

For Time:
400M WL (Walking Lunge)

Cap: 20 Min

(5 Min Rest)

Murph Conditioning…
For Time:
50x Pullups
75x Pushups
100xSquats
800M Run

 UPDATES/EVENTS

Friday, May 27th:

BBQ @7pm, after the last class of the day! Come hang out and meet new people from other classes. Invite friends, family, kids.
Bring your own meat and a side (potluck style)
We will have the boys on the grills
Fun games: Cornhole etc.
Sign up @ at the gym

Monday, May 30th: 

MEMORIAL DAY- MURPH!
Class Times will be announced soon. There will be scaling options available for everyone, both team & individual. Please vote for which class you would like on the whiteboard at the gym.

Tuesday, June 7th:
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UPDATES:

*KIDS!!!  Those of you who bring your kids to watch the WOD while you work-out. Please reinforce the rules with them. They need to sit on either the black bench or the picnic table out back. I can’t have any kids on the main floor at ANY time. I would hate for a barbell or any flying object to hit them. Please also don’t promote to bring kids to the workouts… it’s distracting to have big crowds of them for me as it is a liability… My focus should be on YOU, the athletes, and not the kids to make sure they’re staying put!  Thanks for understanding.

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.

*Remember… classes are back to back and Personal training sessions are taking place through out the day. Please don’t show up any earlier than 15 min before class. The warm-up starts at the top of the hour, if you want to come and mobilize out back a few minutes before/after that’s fine, just please wait to start anything before classes etc are finished. Thank you!

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