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

Open Gym or Daily WOD

DATE: Thursday, May 3rd, 2018

Reminder: Dues are due!

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Mobility: Part Two
This has been a rough week (for those that trained everyday) go through the mobility exercises on the board. Spend quality time doing each one. Your body needs it!
METCON: Part One 
 “Chip n’ Snip”
For Time:
500M Row/400m Run
25x KB 55/35
20x WB 20/14
15x HPC 135/ 95
10x PJ
5x  Burpees

Start from the top and work your way down like a regular “chipper wod.” When you get to the bottom cross that exercise off and start back at the top. Continue these steps until you can cross off the very top exercise.

UPCOMING EVENTS:

Upcoming Bring a Friend WODS 
Saturday, May 19th.
*This should be a friend/family member that would like to see how you train. This is their chance to try us out and has never CrossFit before. If they sign up you will get 50% off your next months dues. 

JOIN US FOR SPRING CLEANING….
Sat. May 19th @10am after the Team WOD that morning. If you want to stay and help us clean up the  gym get everything all wiped down to the nitty gritty that’d be sweet! We will have a list posted on all the “to do’s” 

Atlantic Regionals
May 18-20th
Palm Beach County Convention Center
*See all the athletes from our South East region compete with hopes of making it to the CrossFit Games.

Memorial Day MURPH- Wear your Red, White & Blue
Monday, May 28th 
Starting at 9:00am (closed the remainder of the day)
*You will sign up at the gym if you are going to do this individual or scaled (this will help us form our heat schedule) 
* If you are doing this as a team… sign up both names together. 
*If you do not have a partner and need one, we will have a separate sign up sheet and we will help pair people up.
*This is coming up quickly, you will need to train for this, we have been training  in the classes for several months now… if you have been slacking lately on your training and plan to do this… you better get your butt in gear or we will make you do a very scaled down version the day of (no exceptions)
*T-shirt/Tank order for Murph is posted at the gym. Deadline for money and pre-order is due by sat. May 5th. 

UPCOMING COMPETITIONS…
What: Bacon Beatdown  
When: June 22-24
Where: Daytona Beach Ocean Center 
Divisions: click HERE  to see the different options and standards for each division 
*this will give you a chance to form your teams and prepare in advance. Let your coaches know if you want to compete or have signed up for the event so we can keep track of all who will be attending. 

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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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