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

CrossFit Total

DATE: Monday, September 19, 2016

SWOD:

crossfit-total-image“CrossFit Total”
BS 1-1-1
Pr 1-1-1
DL 1-1-1 

*You’ll have 15 min per lift.
  • Knowing that you only have 3 (yes three!) attempts per movement, choose your loads wisely. This is NOT 15 minutes to work up to a 1RM. Treat it like a competition. You get three attempts.
  • You might want to open with a previous PR or the heaviest weight that you KNOW you can lift in your first set. This is a security measure in case your next 2 don’t happen. For the second and third attempts, go for it.
  • Be on time. Warm up starts at top of the hour and you’re on the racks at H:10. This is a day that if you need some extra time to warm up, get here! 
  • And remember, there is a set up for each lift, and it’s a static set up with constant tension, especially on the DL. This isn’t a place to be bouncing around and break-dancing on the bar right before you start! Your back should be set (shoulder blades depressed and retracted), your core tight, your chest up and full of air, weight in your heels, get tension & push through your heels while pull the chest up!
  • We will  double up on racks, if not triple up, based on ability.
  • Those new to CF Total will be set up with a coach to help you through either a strength set or 1RM. This will be coaches call based on the consistency and proficiency you’ve shown w/ the lifts as well as how long you’ve been lifting.
  • Each Attempt at a 1 RM MUST be seen by a coach on the floor. They will meet the approval of the lift, making sure each athlete has the correct standard. 
 

UPDATES/EVENTS…

Saturday, September 24th: We have several teams competing in the TNL Fitness Challenge this weekend. Join in on the fun and form a team, or come out and support the CrossFit Droogs Community.  Classes will still be OPEN at 8 & 9 am, get your WOD in and then come cheer everyone on.
Teams Competing…
Jacky & Megan
Jacob & Decker
Ginger & Ben
Adam & Mal

TNL FITNESS CHALLENGE

When: Saturday, September 24, 2016
Where: Tampa Convention Center
What:CrossFit Competition
More Info: https://www.facebook.com/events/1725027144436449/ and https://www.facebook.com/TNLFitnessChallenge/
Register/Information: https://www.boxtribetracker.com/1452/web/

Saturday, October 1st: CrossFit Droogs 6th Month Anniversary of being open!!! 
$10 Registration is DUE! Extending through Monday (TODAY)
Saturday, October 8th:
 To Celebrate our 6 month anniversary, we will be hosting a FUN In-house competition. We want to get EVERYONE INVOLVED! Sign ups & standards are on the white board. It will be a fun day, tell friends and family to come 
watch and cheer you on. It will be a great experience for those who are just starting out and those who have been in the game for awhile. If you have any questions, just ask!
PRIZE TO THE PERSON REGISTERED THAT HAS THE MOST FRIENDS & FAMILY THERE TO WATCH THAT DAY! PICTURE MUST BE TAKEN AS A GROUP & SUBMITTED TO MAL FOR PROOF 🙂  YOU DONT WANT TO MISS THIS!!! 

 

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