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


Friday, October 11th, 2019

SWOD/SKILL: (part two)

4 Rounds

10x Split Squats Right
10 Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank

METCON: (part one)


10 RFT:
8X ground-to-overheads
10X bar-facing burpees

♀ 65 lb. ♂ 95 lb.
cap: 15 minutes


Rx’d (Rx’d Ages 16-54)♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb.♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb.♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees♂ 45 lb., may step over bar on burpees


Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.

The athlete’s score will be the total time it takes to complete the entire workout or the total number ofrepetitions completed before the 15-minute time cap.

There is no tiebreak for this workout.


Gym Shower…
Is now available to use, please make sure you…
-don’t stay in there forever, other people will need to use after you.
-bring your own towel, soap etc. and bring home with you, do not leave it in the shower or the bathroom please.
-clean up after yourself

PLEASE get on the schedule for the week, some of you are really good at doing this… others, not so much! If you have any changes please text in and we can make the change. THANK YOU!

Make sure you bring your own water bottle and use the athletes fridge, some parts of the gym are still under construction. You may use the athletes fridge to keep things cold. We will be getting a water fountain soon!

Please make sure you bring your stuff home with you each night. please don’t leave them in the cubbies. Other classes need to use them after you.

Sat. November 2nd: CF Droogs Grand Re-opening + Barbells for Boobs! Make sure you are signed up in the schedule book with you partner. If you don’t have one, let us know and we will find you one! Shirts will be available for pre-orders. You must have your order and $ in before October 18th to get a shirt. The are $25 each (CASH/CHECK ONLY) We have several different choices to choose from.

Unisex: T-shirt: XS-2XL
Unisex Tank: XS-2XL
Racerback Tank (flowy) XS-2XL
Boxy Tank (crop) S-XL

Sat. December 7th- CF Droogs Holiday Party!

CrossFit OPEN: Starts very soon. Let us know if you plan to sign up and need a judge.

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