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Monday, January 28th, 2019

5X5 Tempo BS

“CHEIF” – Hero WOD
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3x PC 135/95
6x Push-Ups
9x Air Squats
Then Rest 1 minute
Repeat 5 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.


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: 1 week down! Congrats to those who are working hard! Trust the process and you will see results. REMINDER: your weekly logs are due TODAY! We will not hunt you down, so please turn them in (fully filled out) if we can’t read it- no points for you! 
BONUS: Challenge someone (non-member & outside of the gym) to a plank! Must be videoed and sent to the CF Droogs Text line. WORTH: 3 pts.

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