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

3- Part Monday!

Monday, March 8th, 2021

CONGRATULATIONS TO THIS CREW
They completed the 4x4x48 Challenge this weekend!
PJ, Ginger, Geoff, Johnny, Libby, Jane and the Pack Mule (Rob) Completed the entire 48 miles. Taylor completed I Believe more than half of the challenge and Casey did a few along the way as well. They also had some special guest appearances from a few people to help them along the way! Way to go guys. We’re proud of you!

SWOD/SKILL:

20 Rep Squat Challenge: for those who are still in it! y’all are mighty strong! if you haven’t already completed your NEW 5rm for after the challenge, please do so today! so many of you have said you increased by over 30+lbs! that’s amazing!

Those who have completed the challenge…
5×5 LBBS @ 65-70% 1RM
Alt: 100ft. Banded Side steps

METCON:

For Time:
10!
KB 70/55
Pullups
100m Sprint

CASH-OUT: Time permitting
Tabata ABS

UPDATES/EVENTS/REMINDERS:

PRE-ORDERS WILL BE AVAILABLE THIS WEEK
YOUR CHOICE OF…
SHAKER OR FLEX LID WITH STRAW
CIRCLE OR SQUARE GYM LOGO
COLOR OF CUP
NAME ON CUP (IF WANTED)

REMINDERS:

  • GET ON THE SCHEDULE FOR THE WEEK AHEAD OF TIME. PLEASE TEXT THE NEXT TIME YOU PLAN TO COME AND THEN GET YOURSELF ON FOR THE REMAINDER OF THE WEEK. IF YOU HAVE ANY CHANGES PLEASE JUST TEXT THE SCHEDULE LINE TO LET US KNOW. THANK YOU!
  • DUES ARE DUE THE FIRST OF THE MONTH, IF YOU HAVEN’T ALREADY PAID PLEASE SEE A COACH BEFORE CLASS THE NEXT TIME YOU’RE IN. THANK YOU!
  • MONEY IS NOW DUE FOR SHIRT/TANK ORDERS. YOU CAN PAY BY CASH/CHECK/VENMO/CC

EVENTS:

  • CROSSFIT OPEN STARTS THIS WEEK… IF YOU PLAN TO BE APART OF THE ONLINE OPEN OR THE TEAM VERSION AT THE GYM PLEASE MAKE SURE WE KNOW AHEAD OF TIME. TEAMS WILL BE FINALIZED BY THURSDAY OF THIS WEEK! FIRST OPEN WOD STARTS FRIDAY!
  • WOD WARS: SATURDAY, APRIL 17TH TEAMS OF 3. BUILD A TEAM OF YOUR OWN AND REGISTER OR COME CHEER ON YOUR FELLOW ATHLETES AS THEY COMPETE AT VALOR FITNESS IN LARGO.
  • CF DROOGS ANNUAL QUADATHON + 5 YEAR ANNIVERSARY: SATURDAY, APRIL 24TH. MAKE SURE YOU PICK YOUR PARTNER: MUST BE 10 YEARS +/- OF AGE.
  • MASTERS MAYHEM IS IN MAY: 35+ YEARS OF AGE. CROSSFIT PALM HARBOR IS HOSTING THIS EVENT.

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