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

C&J then a few 200’s

Reminder Dues are now due!

SWOD:

EMOM: 10 min
6x C&J
* Work on your barbell cycling…pick a challenging load you can do touch n go reps with.

METCON:

Every 2 min for 10rds:
200m Run

UPDATES/EVENTS:

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 13th Kiwanis Trail Run- Honeymoon State Park. Register under team “CrossFit Droogs”

FEBRUARY 5K- February 2nd- “Best Damn Race” -Safety Harbor *You will get a BONUS point for this race in the Macro Challenge if you do it!!! 🙂

MARCH 5k+ We decided to throw a Savage Race in there. March 16th- Dade City, FL 5-7 Miles with 27+ Obstacles. Register under Team “CrossFit Droogs”

HEMI Macro Challenge
*$20 + Sheets are due BEFORE this Saturday 
*Meeting is this Saturday at 10am 
*Challenge starts Jan 21st (giving you time to prepare) 
*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. Be sure to ask to be added to this group. 
*Before/After photos + Measurements 
*Winner of the Challenge gets the FULL pot 

PRE-ORDERS FOR TANKS/TEES ARE NOW AVAILABLE AT THE GYM. ORDERS AND MONEY ARE DUE BY JAN 17TH.



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