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

HUMP DAY!!!

DATE: Wednesday, May 17th, 2017

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SWOD:
Warm up your Backsquat
*I know we’ve done a lot of squats, but they’ve been mainly quad dominant. Today you’ll be using more hammies and glutes!
METCON:
For Time:
30x Backsquat 225/155
1 Mile Run
Strict time cap! 

 

CORE WORK:

See core work on the board along with demo’s.

UPDATES/EVENTS…

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!

Check out our friends at Whateves Apparel… Some sweet shirts/tanks to rock for Memorial Day Murph. Click HERE to check them out!

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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