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

4X5 Min Rounds

Tuesday, October 15th, 2019

SKILL:

4 RNFT:
10x Strict Pullups
10x Pushups
1x Turkish Get up (each side- AHAP)

METCON:

Every 5 min for 4 rds
400m Run
30x KB Swings 55/35
30x Air Squats
Goal is to go as hard as you can each round, rest until the top of the 5 min and then go hard again. Your Score is your slowest round of the 4.

UPDATES/EVENTS:

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!

WATER:
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.

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

SAVE THE DATE!
Sat. December 7th- CF Droogs Holiday Party @ the Livernois Household!

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