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

12 days of Christmas

DATE: Friday, December 23, 2016

xmas-wod 

 

SWOD:
x3 Snatch (Full squat)
METCON:

“12 days of Christmas”

You will do the moment according to the song…. 🙂
On the First Day of Christmas my Coaches gave to me…..
1x Tuck jump 
On the Second Day of Christmas my Coaches gave to me….. 
2x K2E
On the Third Day of Christmas my Coaches gave to me….. 
3x Pushups 
On the Fourth Day of Christmas my Coaches gave to me….. 
4-count Mountain Climbers 
On the Fifth Day of Christmas my Coaches gave to me….. 
5…GOLD RINGS…. I mean 5 MED BALL CLEANSSSSS
On the Sixth Day of Christmas my Coaches gave to me….. 
6x Burpees 
On the seventh Day of Christmas my Coaches gave to me….. 
7x Jump Lunges 
On the eighth Day of Christmas my Coaches gave to me….. 
8x Squats 
On the Ninth Day of Christmas my Coaches gave to me….. 
9x Situps 
On the tenth Day of Christmas my Coaches gave to me….. 
10x WB 20/14 
On the Eleventh Day of Christmas my Coaches gave to me….. 
11x Box Jumps 24/20
On the twelfth Day of Christmas my Coaches gave to me….. 
1…. 400m Run 

UPDATES/EVENTS…

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***HELP US Spread the word…Starting Jan 2nd: For 6 weeks we will be adding a “bootcamp” style class @ 9am (women only). A lot of people are scared of the “CrossFit” name… this will hopefully change all that! For more information check out our HEMI Fit Challenge Facebook page!

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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!

goalsettingNew Years Goals:
It’s almost time…. make sure you set some goals for yourself… not just in the gym but personal goals as well. Make them specific, measurable, attainable, relevant, and give your self a time frame for completion. If you want help on gym specific goals, talk to your coaches and we will come up with a plan of attack! 

CrossFit OPEN 2017!!! 

Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

Click HERE! To watch an inspiring video of the CrossFit Games 

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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