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

Open Gym or Daily WOD

DATE: Thursday, March 29th, 2018

IMG_1757.JPG

OPEN GYM OR DAILY WOD OPTIONS!

SWOD:
 5×10 LBBS
METCON: Choose an option
 option #1
Boat Race
3 RFT:
500m Row
400m Run
3 min rest
*500+400 should be done in under 5 min. If you exceed that, then you will need to scale.
*If bigger class size run 2 heats, second heat will start at 3 min mark.
 option #2
4 RFT:
50x Double-unders
25x GHD Sit-ups
15x Hip Extensions
15x Pistols

UPCOMING EVENTS:
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!

UPCOMING COMPETITIONS…

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

About the Author