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

Lunge/ Push/Row

Tuesday, January 21st, 2020


5x PC 155/105
*Work on negative barbell path- Tch n’ go reps


3 RFT:
60x Alt Lunges (BW)
30x Pushups
30x BOR 95/65


HEMI Macro Challenge:
*This is 6 wks- Feb 17th- Mar 30th (Just in time for BEACH SEASON)
*Cost $25.00
*Macro Meeting: For all details and how to’s etc… Sun. Mar 9th (WOD will be afterwards if you want to participate in a little throwdown)
*Money and sheets will be due on/before Fri. Feb 7th (Letting us know you are officially in the challenge and so we can have your numbers back to you for the meeting)
*Events during the challenge so you can prep your calendar…(plus you get bonus points for challenge if you participate)
-Sunday- Feb 1st 5k Run (May invite friends to join in on the fun!) Time TBD
-Sat. Mar 14th- Mini 2 person Triathlon(ish) You will need to sign up ahead of time with you partner. Details coming soon!
-Sat. Mar 28th- Bring a Friend WOD @9am. Someone you think may be interested in joining the gym and wants to see what we’re all about.
*FINAL DAY- Monday Mar 30th final sheets are due and winner will be announced.
***This challenge leads right into CrossFit Droogs 4 YEAR ANNIVERSARY***
Sat. April 4th-
We will be doing a mini 2 person team Throwdown + BBQ Afterwards
Details coming soon!

-Side note: If you don’t want to participate in the Marco Challenge you can still do the events!

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