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

EMOM & AMRAP

Friday, April 17th, 2020

Pushup Challenge Day 26- 52x Pushups
ALL movements are hyperlinked today 🙂

SWOD/SKILL:

EMOM 10 min:
5x Deadlifts @65%

METCON:

15 min AMRAP:
30x DU or Speed Rope or Single unders
10x Hang Power Snatch 75/55
30x DU
10x Bent over Rows (overhand grip) 75/55
If you don’t have a barbell use a KB/ DB
see hyperlinked demos below
Hang Power Snatch -Dumbell/KB
Bentover Row- DB/KB

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 @7pm (mark your calendars 🙂 Make sure you have ZOOM downloaded to your computer or phone (computer will allow you to see more people at once) 

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