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

Shoulder Boulders

Tuesday, March 10th, 2020

SWOD/SKILL:

1 set: ME UB Pullups (kipping)

2 rds:
Delts- 2 min: 15 sec work- 15 sec hold
Shoulders- 2 min: 30 sec work- 30 sec hold
Biceps- 2 min: 30 sec work- 30 sec hold
Triceps- 30 sec work- 30 sec hold
*1 min rest btwn movements*

METCON:

For Time:
21-15-9
PC 115/75
Thruster

REMINDERS:

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

-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 please sign up ASAP Deadline is this Saturday! 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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