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August 24 - August 28


Don’t forget about our Community Workout this coming Saturday, August 29 at 8:00 am at the Flower Mound location (3001 Long Prairie Rd St 200). This is a great opportunity to try CrossFit for the first time! We will do a drawing for two FREE 101s. All you have to do to be entered into the drawing is show up on Saturday! The 101 is scheduled for next week August 31, September 1 and September 3 from 6:30-7:30 pm. This will be our first CrossFit 101 class! If you are interested in getting signed up for this email lindsey@crossfitflowermound.com!

Join us after the Community Workout for our Performance Seminar from 9:00-10:30 am. It’s free to anyone and everyone. A lot of valuable information about nutrition and some harder CrossFit movements will be discussed! You don’t want to miss this!

Monday, August 24

Happy birthday Gared!

A. Overhead Squat Work
2 x 8 at 75% of Snatch
4 x 15 at 50% of Snatch (work on speed)

B. Back Squat 4 x 2 at 85-90%

C. Front Squat 3 x 3 at 75% with :03 Pause

D. AMRAP 12:00
8 Pull-ups
15 Push-ups
30 Double Unders

 

Tuesday, August 25

A. Ring Dips 4 x 10-12

B. Every :90 x 3
7 Clean and Jerks at Grace weight

C. 3 Rounds:
750m Row OR 800m Run (athlete’s choice)
20 Push Press (115/75)
20 KB Swings (53/35)
20 Toes to Bar
*27:00 Cap

 

Wednesday, August 26

A. Handstand Push-up Work

B. AMRAP 7:00
18 Wall-balls
18 Hang Power Snatch (95/65)
Rest 5:00
AMRAP 3:00
18 Wall-balls
18 Hang Power Snatch (95/65)

C. Every minute on the minute x 5
100m Sprint

 

Thursday, August 27

A. Overhead Squat Work
3 x 7 at 75% of Snatch
4 x 15 at 60% of Snatch (work on speed)

B. Pull-ups
Every minute on the minute for 6:00
Sets of 60% without coming off the bar

C. 30-20-10
Burpees
Goblet Squats (53/35)
*8:00 Time Cap

 

Friday, August 28

Betina’s birthday is tomorrow (Saturday)! We hope you have a great weekend!

A. Pull-ups
4 x Max Flexed Arm Hang

B. Every :90 x 3
7 Clean and Jerks at Grace weight

C. Sprints:
400m Sprint, Rest 2:00
200m Sprint, Rest 1:00
400m Sprint, Rest 2:00
200m Sprint, Rest 1:00
400m Sprint 

Earlier Event: August 15
August 17 - August 22
Later Event: August 29
August 31 - September 5