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

Open Gym or Daily WOD

Thursday, January 31st, 2019


5×5 Press @70%


10 min AMRAP:
200m Run
6x Devils Press
6x Lungesters
*DB 35/25

(5 min rest between)

10 min AMRAP:
800m run
10x C&J 135/95
ME Sq CL (remainder time)


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!!!  We will be meeting at 8:30 at the Safety Harbor Spa sign out front. 

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 11!!! A lot of you guys have been saying it’s getting a little bit easier and you’re not so stressed out about your meals and hitting your numbers. That’s awesome to hear. Those that are still struggling keep asking questions and let us help you. Please remember… you will NOT see the results you are looking for if you are not consistently hitting your numbers DAILY. You have to go “ALL IN” on this to make it work… it’s up to YOU to make these choices. I will keep saying this probably many times, but this is NOT a quick fix, nothing out there is. If you put in the work, I promise you will see the results you are looking for, it takes TIME! Keep up the good work… many of you did so good on your logs in week 1, impressive!

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