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

Macro Challenge DAY 1

Monday, February 17th, 2020

SWOD/SKILL:

5×7 Pause Front Squats

METCON:

4rft:
Make sure you meet all true STANDARDS for each movement!
10x Pushups (CHEST to ground- FULL ext. at the top!)
20x Pullups (chin OVER bar- FULL ext at bottom)
30x Situps (Shoulders to ground in back- Shoulders in front of hip crease)
40x Squats (Hips BELOW parallel- back up to FULL extension)
400m Run

UPDATES/EVENTS: 
*** DUES ARE NOW PAST DUE*** Please see a coach! 

Macro Challenge 2.0 
Side note: even if you are not doing the challenge you may still sign up and be apart of the events! We encourage it 🙂 
-Sheets/Money ($25cash) DUE RIGHT NOW!!! 
READ OVER THE RULES AGAIN… MAKE SURE YOU HAVE YOUR NUMBERS, TRACKING SHEET ETC.
6 WK CHALLENGE STARTS TODAY!
-Mar. 1st: 5k Run for BONUS pts. (May invite friends) @9am 
-Mar 6th: Last day to turn in testimonials (+10 bonus points)
-Mar 14th: “Mini QUADATHON” (teams of two) sign ups will be posted soon 
-Mar 28th: Bring a Friend Team WOD @9am (Someone you think would like to try us out and see what we’re all about) 
-Be aware of the BONUS points are random posted to the BLOG! 
-APRIL 4TH- CrossFit Droogs 4 YEAR ANNIVERSARY! We will be Celebrating with a mini in-house throwdown + BBQ 

Mini “Quadathon” 
Start picking your teams… 2 person team, sign up has already started on the board at the gym. Teammate must be 10 years difference. Each person will complete 2 of the 4 events. (DU-Row-Run-Bike)

WOD WARS  
Teams of 3- Same sex 
All divisions 
April 11th @ Dunedin Community Center 
*we have a few teams already planning to compete. Let us know you if you would like to put a team together and we will help you get prepared. WODS and all other info. are posted on the site below. 
https://www.wodwarsfl.com
If you don’t want to compete, come hang out and cheer everyone on!

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