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

3-part Wednesday

Wednesday, February 26th, 2020

WEEKLY MEMBER SPOTLIGHT
Shane Cason
Athletic Background Growing Up:
I have been competing in team sports like baseball, soccer and football since I was a small child. I was never picked first, but never last! I have been lifting weights since High School (GLOBO Style)! I have this weird midrange speed (more like slow), so I got the nickname “Tractor”.
How Long Have You been Doing CrossFit?
I started full time at CrossFit Droogs 2 years ago last month. Mal has been training/preparing the SWAT Team (me included) for Round-Up going on a decade.
Favorite Lift:
Any lift I can get right (not many)!
Favorite Skill:
I never thought I would catch myself writing this, but I have somehow begun to enjoy LBBS (Ugh)! I know my “MONSTER” legs and calves!
Favorite WOD:
Official BASELINE “BRODEO” sponsored by Droogs
10!
Squat Cleans​​115/95
Wall Balls​​24/20
Power Cleans​​115/95
Gob Squats​​55/35
Burpees
Anything Extra About You:
I have the best wife, kids, family, dachshund, & friends on the planet. I am grateful and blessed to have the things I do. I take nothing for granted and appreciate still being able to work out. Thank you to all that train at CrossFit Droogs, I consider everyone a close friend/family.
Anything Gym Related You Would Like to Add:
A special thanks to Mal and Liver! Mal has volunteered 3 months of her time a year to 8 members of the SWAT Team, since I believe 2011. Without fail, the SWAT Team has gone to the competition in peak physical condition consistently having great physical agility and strength. Mal has somehow been able to extend my lifecycle in the competitive arena by a factor of about 5 years (Thank you Mal). Although my competitive years are behind me, I look forward to trying to hang around and motivate the new generation.
Shane more so known as “Cason” at the gym is the founder of the sat 8am “BRODEOOO” I think everyone looks forward to a class knowing Cason will be there…. never a dull moment for sure! He tries to “get away with things” (he knows hiding in the back of the class isnt going to work, I have 👀 everywhere) 😆 but we all know he’s always going to put in the work and give his best! Thanks for all your support in the gym Shane! You’re definitely a fav!

SWOD/SKILL:

5×10
Floor Bench Press
Alt: 1 min Plank
(switch with side planks)

METCON:

21-15-9 reps for time of:
Deadlift 225/155
Burpee over bar

21-15-9 reps for time of:
KB 70/55
Goblet Squat

21-15-9 reps for time of:
Alt DB Snatch 50/35
Cal Row

*5 min rest between each workout

About the Author