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

40 sec work-20 Sec Rest x4

Wednesday, September 23rd, 2020

SWOD/SKILL:

5×3 LBBS
Super set: 10x Jump Squats

METCON:

TABATA (40 secs work-20 Sec Rest x4 intervals each)
Deadlift 135/95
Bike (cal)
Backsquat 135/95
Burpees
Hollow Rocks
(1 min rest btwn each movement)

Reminders/Updates/Events: 

Saturday, Oct 10th @ 10am: CF Droogs will be hosting a Self Defense class. This will be $30/person and also open to the public, not just our athletes. Many of you have been asking for something like this. I will have a sign up sheet posted. Spots will fill up fast! 

Saturday, October 24th: Barbells 4 Boobs @ 9am Followed by a “Mini Brunch get together” This will be a Team WOD. 

Saturday, October 31st: Come dressed for your WOD in your best Halloween Costume! 

Thursday, November 26th: Come join us for the Turkey Trot 5K @ Clearwater High School. If they don’t end up having one this year we will make our own 🙂 

SAVE THE DATE: CrossFit Droogs Christmas Party Saturday, December 12th 
Details TBD!

***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line (727) 422-7588. ***

Pre-Orders DUE this week (FRIDAY)
hopefully we will have some cooler weather by the time these come in and or you go on a vacation to cooler weather. 
We have samples hanging at the gym so you can make sure you order the correct size. A sheet will be at the gym for orders. You can pay by cash, check, CC on file or VENMO. Money due at the time you put your order in. 

Barbells for boobs Pre-order due by Friday. Sign up sheet is in the store area along with our other items for pre-order.

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