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

one, two & three rounds…

DATE:  Wednesday, September 28, 2016

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SKILL/SWOD:
 3 rft: CFHQ warm-up 
10x Pullups
10x Pushups
10x Abmat Situps
10x Dips
10x Squats 
METCON:
1 RD:
800M Run or 1000M Row
80x DU
21x HPC 135/95

2RDS:
400m Run or 500m Row
40x DU
15x HPC

3 RDS:
200m Run or 250m Row
20x DU
9x HPC

UPDATES/EVENTS…

Saturday, October 1st: CrossFit Droogs 6th Month Anniversary of being open!!! 
$10 Registration is PAST DUE!
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!
Saturday, October 15: Team WOD-Bring A Friend @ 9 am. This is your chance to bring friend or family member that may be interested in CrossFit. Show them what it’s all about. If they decide to sign up, you will receive 50% off next months dues.
Saturday, October 22nd: Barbells for Boobs Charity Event will be taking place here at CrossFit Droogs. More details to come, Stay tuned! 
REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!

 

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