20 min AMRAP
Tuesday, January 15th, 2018
SWOD:
5×5 LBBS
Alt: 10x Single leg Box Negatives
METCON:
20 Min AMRAP:
40x DU
200m Run
10x C&J 135/95
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
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
*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
*$20 + Sheets are due
*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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