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

Open Gym or Daily WOD

Thursday, January 24th, 2019

for time:
500m Row

20x SLDL 135/95
20x DL
20x Sumo DL
20x Dbl KB Russian Swings
  • You will Double up with a partner (doesn’t mean you have to do the same load) 
  • Rest between sets
  • This is not for time
  • We’re going to be very picky about form today (not that we aren’t any other day)… we will be working slower movements and really want you to feel “locked in!” 
  • Please scale weights accordingly. This doesn’t “look” heavy but you will feel VERY sore in your back side for days to come!!! 


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 DAY 4! Keep it up guys! Most of you are doing awesome so far. Those of you still struggling a little bit to make your numbers work, don’t give up- it takes time and it will get easier. Keep asking all of your questions. 

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