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

Gymnastics with a little barbell

Tuesday, October 6th, 2020

Happy Birthday Avery

SWOD/SKILL:

4 RNFT:
1xFrog Stand + Headstand + kip HSPU + HS walk into wall
1x Turkish Get-up (each side-AHAP)
10x Good Mornings
10x Hollow Banded Pull-overs

METCON:

3 Sets:
Each Set is 3 Rounds of:
12X Deadlifts 135/95
9X Hang Power Cleans
6X Push Jerks

Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.

Reminders/Updates/Events: 

REMINDER: Dues are due the 1st of each month! If you pay by cash/check/Venmo- Please get with a coach. Thank you! 

ALL MONEY FOR HOODIES AND BARBELLS FOR BOOBS ARE DUE! Orders are officially in.
 ***UPDATE: as frustrating as this is, I had to make a game time decision on the girls tank tops for barbells for boobs. Apparently who they order from are out of the pink tank. I asked when they would be back in stock and they won’t until November 7th. I then asked if they could get them in the black (same tank we’ve been using) to match the guys shirt/tank and they said yes and I went with that. I chose to do that instead of a totally different tank since majority of you have liked that style of tank and know the sizing etc instead of switching it to something completely different. I’m sorry it won’t be pink… but it will be black with a pink logo! Hope everyone is ok with that. We can do another order with the pink tank for the future. 

THIS Saturday, Oct 10th @ 10am: CF Droogs will be hosting a Self Defense class. This will be $30/person (cash) 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/ Cornhole tournament” Please make sure to sign up you and your partner so we can plan accordingly. 

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

Thursday, November 26th: Come join us for the Turkey Trot 5K @ OUR GYM. They have cancelled the big one at clearwater high this year, so we will make our own. Invite Family/Friends to join us! 🙂 

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. ***

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