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

Skill Work + BS

Wedneday, March 3rd, 2020

SKILL:
Beat Swings
Pullups
C2B
Bar Muscle ups
*Working weaknesses on the skills you may not have yet…
-If you have reg pullups but not quite C2B pullups, you’ll work your C2B progressions
***Don’t skip Steps thinking you’ll be able to try a bar muscle up before you have consistent C2B Pullups strung together with Dips***
Start with the basics and build from there, it will also make your coaches happy seeing you working on these skills (Hint hint: Open Gym times:))

METCON:

For Time:
1 mile run
50x BS 205/135
1 mile run

REMINDERS: 

-Dues are Due the First of each month, please see a coach when you come in next to train. 

-If you still owe for the Macro Challenge please also see a coach to settle up.

-Please get on the schedule for the week on when you plan to train, if you have any changes please text into the text line. Thank you! 

UPCOMING EVENTS: 

-Sat. Mar 14th: “Mini QUADATHON” Starts @ 9am in place of Saturday’s team WOD. (teams of two) sign up is posted! Heat schedule coming soon! 

-FRI NIGHT: 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 🙂  

-Sat. Mar 28th: Bring a Friend Team WOD @9am (Someone you think would like to try us out and see what we’re all about) 

-Sat. APRIL 4TH- CrossFit Droogs 4 YEAR ANNIVERSARY! We will be Celebrating with a mini in-house throwdown + BBQ 
SIGN UP SHEET IS POSTED FOR MINI THROWDOWN, please sign up ASAP. We will have RX & Scaled Divisions amongst age groups. 

-Sat: 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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