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

Open Gym or Daily WOD

Thursday, February 20th, 2020


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

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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