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EMOM followed by 2×7 min AMRAP

DATE: Tuesday, March 20th, 2018



12 min EMOM
2x C&J @70%
7 min AMRAP
100m shuttle sprint (50×2)
10x Air Squats 
5x Burpees 
7 min AMRAP 
5x KB 70/55 
25x DU
5x Burpee Box Jump Overs 24/20
*Rest 5 minutes between each

APRIL 7TH: CF DROOGS 2 YR ANNIVERSARY (really on the 1st- but this is when were Celebrating due to Easter weekend!) Anyways… We are not doing a WOD @ the gym on this day… we will be meeting out on the Dunedin Causeway @ 10AM for a WOD followed by Grilling out, paddle boarding, kayaks, cornhole, spike ball, giant Jenga, etc… We will set up pre-WOD to hold our spots. Feel free to Bring your own Meat and a side dish to pass… This will also be BRING A FRIEND SATURDAY! More details at the gym. Can’t wait to celebrate with all of you!

The CrossFit Open:


18.1- Feb. 22-26: COMPLETED!
18.2- March 1-5: COMPLETED!
18.3- March 8-12: COMPLETED!
18.4- March 15-19: COMPLETED!
18.5- March 22-26:

***18.5 JUDGE TIMES… 5PM on Friday or Sat 8am or 10am, make sure you write on the cork board next to your name the day and time you plan to go so we can plan accordingly!



WOD WARS @ Dunedin Community Center
April 14th & 15th
Same sex Teams of three
Divisions: Novice, intermediate, RX, Masters, Kids & Teens 

Come check out our teams and help us cheer them on. So far we have a few competing as far as I am aware of… 
Masters: Smitty, PJ, & Brett
Kids: Katie & Sarah 
Intermediate: Becky, competing with Lyann & Mercy 

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