email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD Option

DATE: Thursday, January 3rd, 2018

Reminder: Dues are due!



EMOM: 12 min
Odd: 5x DL @70% 1rm
Even: 10x Pushups
3rds: for max reps
1 min: Burpee
1 min: MBC 20/14
1 min: Cal Row
3 min: REST
*Each working min should be an all out effort!


Dues are DUE! – Please see a coach! 

Reminder: As always… Please get on the schedule for the week and make sure to text in if you have any changes! Thank you! 🙂

Tues/Thurs: Yoga/Moblity class @ 5pm. Sign up in the schedule book. Non-CF members $10/class 

January 5k….Sunday, Jan 14th: Kiwanis Trail Run in Dunedin @Honeymoon State Park. Register HERE under the team name “CrossFit Droogs”

HEMI Macro Challenge coming soon!!!
*6 wk challenge
*Learn how to track your Macros designed specifically for you 
*Weekly Check-ins 
*Private FB group for all challengers to ask questions or share recipes etc. 
*Before/After photos + Measurements 
*Stay tuned for more details and upcoming meeting for all participants. 


About the Author