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

Macho Man

Monday, February 24th, 2020

SWOD/SKILL:

5×5 Strict Press @70%
10x Banded Pull Aparts
Partner HS Hold

METCON:
EMOM for as Long as Possible
3 Power Cleans 185/135
3 Front Squats
3 Jerks
***Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

CASH-OUT: Time Permitting
10!
Pushups
Situps
Hollow Rocks

REMINDERS:
*Please make sure to get on the schedule for the week, or text in to make any changes.

*Macro Challenge: If you haven’t already paid your $25 (cash) please bring in with you the next time you train.


-Week 1 sheets are due TODAY! Make sure they are filled out completely, total up your number and write that number at the top with a circle around it. Make sure you post any bonus points & explain what they are…
Bonus Points so far…
+5 If you had no alcohol this week.
+3 if you wrote your review to either FB or Google (had to be done that day)
+10 if you turned in your testimonial (so far 3 of you have, you still have until Mar 6th to complete this)

UPDATES/EVENTS:

-Mar. 1st: 5k Run (May invite friends) @9am 

-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 28th: 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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