email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD

Thursday, February 18th, 2021


20 Rep Squat Challenge. (+75lbs) For those of you who have already made it to your number. Take this time and re-do your 5rm BS.

Those of you who have done all the above…
5×5 LBBS @ 70% 1 RM
Alt: 10x Single Leg Negatives on Box

1-2-3-4-5-6-7-8-9-10 Reps of: NFT
Dumbbell Bicep Curl + 10 Second 90 Degree Hold
Alternating Curl & Press (Each Arm)

10 Rounds: NFT
30 Seconds to Complete Each Round
Round 1: 1 Tricep Extension + Overhead Hold with Remaining Time
Round 2: 2 Tricep Extensions + Overhead Hold with the Remaining Time
Keep adding 1 rep of the tricep extension until you get to 10.

5×10 Hollow Body Pos Floor BP
Alt: ME Hollow Rocks


There will be a photographer (sam) coming to the gym to snap pictures of y’all working out taking action shots. If you have one, wear a CrossFit Droogs Shirt/tank pretty please! She will take a few at FRI 7am, 11am and SAT at 9am.

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 


CrossFit OPEN 2021. As always you can sign up online if you wish to compete worldwide in the open. We will also do a In-house fun team open for our gym. we did this 2 years ago. Stay tuned for team captains and how this will go down. 


April 10th- Our Annual Quadathon- Must be +/-10 years age difference in partners and not the same one you had last year…. 

WOD Wars: April 17th. Teams of 3 (same sex) multiple divisions available. This year it will be hosted at Valor Fitness. Let us know if you have a team put together or if this is something you would be interested in and we can help form some teams. 

Masters Mayhem: Individual Masters Competition-35 years old and over. Hosted at CrossFit Palm Harbor May 8th.

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