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

gymnastic Friday

DATE: Friday, October 27th, 2017

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SKILL:
15 min to work for on the following…
Handstand Practice (work on hollow body position for all)
Pike off Box with leg lift (active shoulders, head in neutral position)
Wall Walks
Handstand wall split holds

*50ft HS walk for time
(for those who have LEGIT HS walks with nice hollow body postioning)
*Tabata HS hold (those who do not have HS walking)

METCON:
 For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups (for those RX’ing WOD only must have bar muscle up) otherwise regular setup with abmat
30 pull-ups
20 strict pull-ups
10 bar muscle-ups (scale for muscle up will be 10x Dips)
UPCOMING EVENTS:

Tuesday, Oct 31st:  Come WOD in your costume for HALLOWEEN! PRIZE TO BEST DRESSED! 

Pre-Orders for tanks & tees are now available. Please sign up on the board at the gym. See samples for sizing. Final orders and $ are due by November 10th. 

Thursday, Nov 23rd: CLOSED THANKSGIVING… Join us for the Turkey Trot at Clearwater High. 

SAVE THE DATE! 
SATURDAY, DECEMBER 2nd! CF DROOGS HOLIDAY PARTY… DETAILS TBD

December 9th: “Zombie WODS”  Co-ed Teams of 2. Central Florida Fairgrounds in Orlando. We already have a few teams signed up. This will be a fun event to get a group of us to head out there for the weekend. There is a beginner, intermediate and RX, standards are shown on their website.
http://www.zombiewods.com

 

 

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