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

Death by 10 M

DATE: Wednesday, November 30 2016

Happy Birthday  Decker!!!

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SWOD:
 I) DEATH BY 10m
the 1st minute you will do 1-10m sprint, the second min. 2x10m sprint, 3rd min 3x10m sprint. You will continue this until you cannot complete the given # in that minute.
METCON:
II) 15 Min AMRAP:
25 x Pull ups
50 x Cal Row
100 x OHS 45/35
50 x BJ 24/20
25 x Pull ups

UPDATES/EVENTS

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***PLEASE HELP US KEEP THE BOX LOOKIN’ CLEAN 🙂 We take pride in having a “clean box.” I know y’all are tired after your WOD but please make sure you wipe up your chalk marks, equipment, bodily fluids etc… Your coaches & other athletes will love you for this!

***LOST & FOUND CUBBY IS WAY TOO FULL!!! There’s a bunch of good stuff in here… Please grab your stuff or it will get thrown out. A lot of this has been here for quite awhile now. Please bring your stuff home so each class has a spot to put their bags etc. Thanks for understanding! 
 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, December 17th @6:30PM:  BOX Christmas Party @ the Livernois house! Save the Date! Please sign up at the box if you are coming and sign up for a dish to pass. THANK YOU!! (Address to Liver household is posted at the box) 

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
HELP us  spread the word… refer a friend to CrossFit Droogs and you will receive 50% off your next months dues! 

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