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

A heavy KB

Wednesday, July 8th, 2020

SWOD/SKILL: 

3×5 LBBS @70% 1 RM
3×2 LLBS @ 85% 1RM

METCON: 

5 RFT:
10x KB 70/55
10x Pullups
400m Run

UPDATES/EVENTS: 

Saturday, July 11th: “Capture the Flag” 
Time: teams will be sent off at 9am, please be ready to go beforehand. 
*Wear you Team color 
*If you have a weighted vest or ruck, make sure you bring it. 
*Bring water for during and BYOB/Drinks for afterwards 
*Each team will be allowed ONE (road) bike- coordinate with your team captain. 
*If you were not on the list but still wish to participate, please let us know and we will place you on a team. 
*Awards will be handed out after capture the flag is complete.
*May get wet at some point so I suggest possibly bringing a change of clothes 😛

GREEN TEAM 
Captains: PJ & Big Matt 
Jonny
Libby
Sydney
Jim
Michelle C
Taylor 
Jordan 
Bethany 
Wyatt 
Meg P 

RED TEAM
Captains: Newton & James 
Jen
Ron
Bex
Yasmyn 
Amanda
Andrea
Charles 
Casey 
Kay 

TEAM BLUE
Captains: Cason & Jacky 
Kat 
TC
Becky S 
Jess
Morgan 
Jane
Norm
Avery
Erin 
Matt

Many of you have asked what you can do to help Ginger. As many of you know and have been keeping up with her posts, Noel (her husband) had a heart attack and had to have a triple bypass. He is home now, but has a long road to recovery. Instead of making meals or having meals sent to their house I’m asking if people would like to just give Publix gift cards or Doordash gift cards so they can grab/order whatever they like. You can bring to the gym and Mallory will make sure she receives them. Thanks for you help!

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