Open Gym or Daily WOD
Thursday, February 20th, 2020
SWOD/SKILL:
5×10 SLDL
Superset: ME Glute Bridge (banded)
3 rds:
100ft. Banded Side Steps
10x GHR/BE
10x Ea side- Single Leg box Negatives (weighted if possible)
Partner Ladder Pushups (rest in plank position)
Empty Barbell: See how high you can climb
1x Press
1x Push Press
1x Push Jerk
then 2….
then 3… until failure
CORE: 2-3 rds
20X GHD Situps- Abmat Situps
20x L side Plank Hip touches
20x R side Plank Hip touches
20x V-ups
UPDATES/EVENTS:
Please be sure to get on the schedule for your training time and text in any changes you may have throughout the week. Thank you!
If you haven’t paid your $25 (cash) for Macro Challenge, please see a coach when you come to class next.
BONUS POINT #1: (Worth: +3 POINTS)
Write a review for us on either our Google Business or our CrossFit Droogs Facebook page. Once completed, write on your daily log sheet for Thursday +3pts. & where you left the review 🙂
-Mar. 1st: 5k Run (May invite friends) @9am
-Mar 6th: Last day to turn in testimonials for BONUS points
-Mar 14th: “Mini QUADATHON” Starts @ 9am in place of Saturday’s team WOD. (teams of two) sign up is posted!
-Mar 20th: LADIES NIGHT OUT- Yoga at Sunset with Dana Khazendar. 6pm @ Fred Howard Park. Join us and bring wine/drinks in a cup if you wish 🙂
-Mar 23rd: Bring a Friend Team WOD @9am (Someone you think would like to try us out and see what we’re all about)
-APRIL 4TH- CrossFit Droogs 4 YEAR ANNIVERSARY! We will be Celebrating with a mini in-house throwdown + BBQ (start picking your team)
-April 11th- WOD Wars at Dunedin Community Center. Join a Team of 3 (same sex) Many divisions available. Let us know if you want to compete and we will help get you ready. Otherwise come out have some fun and cheer everyone on
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