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

The Crippler :)

DATE: Wednesday, November 2 2016

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SWOD:
15 MIN:
Turkish Get-up
*Work up to a hvy set of 3 (each side)
METCON:
For Time: 
30x BS 225/155
1 Mile Run 
Cap: 20 Min 
SKILL:
Midline Accessory Work
3rds:
30x Hollow Rocks
20x Banded Rotations
1:00 Planks
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UPDATES/EVENTS…

Friday, November 4th: Those playing in the Slowpitch Softball League… We have a Double Header this week at 8&9pm. Please let us know if you are going to make it. Last week we had an awesome cheering section 🙂
THIS SATURDAY!!!!!!
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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