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

Lumberjack 20

Friday, February 15th, 2019

This Saturday (Tomorrow) after the team WOD our good friend Katie Crum will be coming to talk about essential oils and how it can help with recovery, sleep and wellness in general! I personally have been using these oils since last September I believe and love them. I have used them in a diffuser as well as on Tovah, Chris and myself. Katie is the oil queen and has all the answers to many other benefits. If you’re interested in learning more or have a friend/family member that would like to listen as well then come on by the gym @10am this Saturday!

METCON:

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 “Lumberjack 20”
20x Deadlifts 275/185
Run 400m
20x KB swings 70/55
Run 400m
20x Overhead Squats 115/75
Run 400m
20x Burpees
Run 400m
20x Pullups (Chest to Bar)
Run 400m
20x Box jumps 24/20
Run 400m
20x DB Squat Cleans 50/35
Run 400m

UPDATES/EVENTS:

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 

FEB 21st: CrossFit Open Starts! Were doing something new at the gym for this… stay tuned for announcements at the gym. 

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: almost done with 4 wks… a whole month! Keep it up, hopefully you didn’t indulge in too many chocolate hearts on Valentines day!

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