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

HERO WOD WEDNESDAY

Wednesday, April 15th, 2020

METCON:

For Time:
1 Mile Run
21x Clean & Jerks 155/105
800m Run
21x Clean & Jerks
1 Mile Run

*Scale to a load that’s Heavy (if you have the weights to do so) but not too heavy that you’re failing lifts, you should be able to do quick singles.
*If you don’t have a barbell with heavy loads do another set of 21 after the last 1 mile run.
*If you don’t have a barbell and plates use a set of 2 dumbbells for your C&J
*If you only have a KB and or 1 DB then do 21x KB Squat cleans followed by 10x Push Jerk on your Right arm then 10x Push Jerks on your left arm

UPDATES:  

DEADLINE For the “I back my gym shirts” is this SATURDAY!

Many of you have asked how you can support us during this time. We have come up with a donation shirt/tank. Each tank/tshirt is a minimum of $25.00. The money will go towards the cost/printing of the shirt and the remainder will be towards keeping the gym afloat for the months to come and any gym expenses we may have until we are able to open our doors again. If we do make more than expected, the remaining money will go towards Gift Cards from other small businesses in our area that are in the same position we are in. We will then give back to our community and those Gift Cards will go towards prizes for our upcoming future events. 

HOW THIS WILL WORK: 
We have created a VENMO account for the gym @CrossFit-Droogs you can submit your shirt order and donation through this. There is a notes section and you will let us know what shirt size and style you would like in that spot. 
SHIRT OPTIONS AS PICTURED ABOVE 
*Womens Recerback Tank
*Womens Crop Tee 
*Unisex T-shirt 
*Men’s Tank 

Examples to write in note section 
*1 Womens Racerback tank- Medium $50 (25 shirt-25 donation) 
*1x women’s Crop 1x Mens tank $100 ($50 shirts- $50 donation) 
*If you don’t want a shirt but would like to donate specify in the notes section. 

If you do not have VENMO and would like to make a donation or If you have any questions please text Mallory. Thank you for all your support, we miss you all and can’t wait to come back from this stronger than before! 

HEMI TANKS: These were pre-orders right before mandated shutdown. These tanks are not in. I’ve contacted most of you I believe. If you would like to meet up for me to get these to you I will do that. If you were going to pay by cash you can use our VENMO account for the gym to make it easier if not we can figure it out.

—Virtual Trivia Night is going down again on Saturday Evening- This week The Ornot fam is hosting game night! (mark your calendars 🙂 Make sure you have ZOOM downloaded to your computer or phone (computer will allow you to see more people at once) 

About the Author