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

Open Gym or Daily WOD

Thursday, October 3rd, 2019

SWOD/SKILL:

Part 1:
3 Sets
10x Pull Ups- Strict (Use a band or partner so you can do 10 in a row)
10x Shoulder Press- Barbell
Rest 1 min btw sets

Part 2:
3 Sets
15x Bent Over Rows
15x Push Ups- Choose a progression as needed to get 15 unbroken reps
Rest 1 min btw sets

Part 3:
3 Sets
10x Upright Rows
10x Dips
Rest 1 min btw sets

METCON:

Baseline 1.0
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

UPDATES/EVENTS:

NEW! Gym Address…
4278 Alt. 19 S
Palm Harbor, FL 34683

REMINDERS:

*Get on the schedule for the week, text in any changes (727) 422-7588
*Dues are due the first of the month
*New Class schedule starting OCTOBER…
Monday:
6,7,11am- 4,5,6pm
Tuesday:
7,11am-4,5,6&7pm
Wednesday
6,7,11am- 4,5,6pm
Thursday
7,11am-4,5,6&7pm
Friday
6,7,11am- 4,5pm
Saturday
8&9am

SAVE THE DATE:
Saturday, Nov 2nd: Barbells for boobs (late- due to all the things happening in oct) + GRAND RE-OPENING!
*Stay tuned for t-shirt/tank order
*Must be signed up WITH your partner for this Team WOD in the schedule book in case we need to schedule heats.

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