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

Mayhem WOD

Monday, January 21st, 2019 …DAY #1 HEMI Macro Challenge!!!

SWOD:

5×7 Pause Front Squats

METCON:
8 Min AMRAP:
100x DU
20x PC

4:00 Rest

8 Min AMRAP:
100x DU
20x PC

*Increase the weight each round, start second AMRAP wherever you finished off in the first one. 135/95, 155/105, 185/125, 205/135, 225/145

UPDATES/EVENTS:

So many of you have been asking what we can do as a community to help those affected by the government shutdown. After speaking to PJ & Smitty on what we could do to best help out in this situation is Publix GC & gas cards. They have many families that work under them that are struggling. PJ & Smitty will be able to give what is needed to the right people. If you would like to help, turn in the GC to the coaches and we will turn them over to PJ and Smitty. They all continue to work without pay and unsure of how long this will go on for. Let us know if you have any questions or are willing to help out. Thanks so much and thanks for being such an awesome community!

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”

APRIL 13TH, WOD Wars @ the Dunedin community center. We already have a few teams committed to doing this competition. 
Teams of 2 (same sex) kid & teens divisions 
Teams of 3 (same sex) Novice, intermediate, RX & Masters 35+ and 45+ Divisions. 

HEMI Macro Challenge STARTS TODAY!!!! Please keep asking all your questions, get your measurements and pictures taken. Grab your first weeks log from the front desk. Make sure you have both a regular scale and food scale at home. You MUST weigh out ALL of your meals (not a guesstimation) Can’t wait to get started with all of you, 42 of you were up for the challenge, super exciting! Stick with it, its going to be difficult, but you will see the changes you’re looking for. ITS ONLY 6 WEEKS OF YOUR LIFE!  🙂

 

MONEY FOR SHIRT PRE-ORDERS ARE DUE! PLEASE MAKE SURE YOU HAND THIS IN OR WRITE ON THE SHEET TO CHARGE CC ON FILE IF YOU HAVE ONE! THANK YOU!

About the Author