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

Murph Conditioning

DATE: Monday, May 8, 2017

Reminder: Dues are due the 1st of each Month!  

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SWOD:
 5×5 LBBS @65-70%
METCON:

MURPH Conditioning…
Click HERE for a great article from Beyond the whiteboard on why everyone should be here Memorial Day to honor LT. Michael Murphy!

For Time: 
Buy In: 100x DU 
3rds:
20x Pullups
30x Pushups
40x Squats 
Buy out: 1 Mi Run

UPDATES/EVENTS…

Saturday, May 13th: 9am TEAM WOD @ the Dunedin Causeway!!!

Monday, May 29th: Memorial Day MURPH… We will start to run heats ( if needed) starting at 9am! Sign up is on the cork board at the gym. Please let us know if you will be joining us. There will be tons of scaling options, this can be done as an individual or a team. We will be closed the remainder of the day!

SIDE NOTES…

*We will  be doing another t-shirt/tank order along with hats!!! STAY TUNED! 

*The Lost & found cubby is getting too full! Please look through it and take your stuff home… otherwise it will find a new home into the trash! 

*please help us out!!! In the beginning we were pretty good at this but we have started to “take over the whole parking lot at certain class times.” If the front 3 spots are taken in front of our building, please park on the street on the FENCE SIDE… I know most of the time there are plenty of spots vacant in the lot, but we need to keep those spaces open “in case those businesses have visitors” thanks and we appreciate your cooperation. -Your coaches!

*WARM UP IS POSTED EVERY DAY ON THE BOARD… PLEASE USE THIS TIME TO PROPERLY GET YOUR BODY WARMED UP FOR THE MOVEMENTS! SAVE YOURSELF FROM INJURIES & HELP YOURSELF GET BETTER AT MOVEMENTS YOU DON’T TYPICALLY LIKE!


*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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 ***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!

UPCOMING COMPETITIONS…

BACON BEATDOWN
June 24-26th, 2017
Daytona, Beach, FL 
Teams of 3- Same sex
Individual, Beginner, Master, Intermediate, Elite, Teens 14-16
$100-$140 Team

Central Florida Throwdown
September 16-17th, 2017
Lakeland, FL
Team & Individual 

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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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