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

Skill, EMOM, AMRAP

DATE: Tuesday, October 11 2016

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SKILL/SWOD:
HSPU- Progressions
5x ME Sets
Strict for as long as possible… once your to failure, kipping hspu til failure.
Rest as needed between sets.
Add total together for score.
METCON:
12 MIN EMOM:
Odd: 200 m Sprint
Even: ME C2B Pull-ups
10 min AMRAP:
10x Burpee
25x DU
1x Rope climb
 

UPDATES/EVENTS…

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. We will be hosting the “Barbells For Boobs” WOD. Just like every saturday, this will be a team workout at 9am. WEAR PINK. Donate to the address below if you would like (not required) and sign up at the gym (You & your partner) If you don’t have a partner we will find you one! If you have any questions just ask! 
https://fundraise.barbellsforboobs.org/team/92397
Monday, October 31st: It’s HALLOWEEN… WOD in your costume!
Saturday, November 5th: 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, November 12th: Box Event (@ night) Details to come… SAVE THE DATE! 

Wednesday, November 23rd: We will be opened only in the AM. 
Thursday, November 24th: Box is CLOSED. But, we will be meeting up to do the Turkey Trot of you all would like to join. (Meeting spot TBD) 
Saturday, December 3rd: 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. (This would also be a great CHRISTMAS GIFT!) 

Saturday (night) December 17th:  BOX Christmas Party @ the Livernois house! Save the Date! Details to come.

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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REFERRAL PROGRAM
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