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August 22 - August 27

Come to our Community Workout THIS Saturday, August 27 at 8:00 am at Flower Mound (3001 Long Prairie Rd St 200). Get a great workout, check out the gym and meet some coaches! Anyone is welcome to come!

Our last FREE WEEK of the year is coming up next week- August 29-September 3. If you have never come to check out a class, this is our chance! The whole week is completely free to you. If you attend 3+ times you also get a discount on CrossFit 101! Email to get signed up.

Reminder: Flower Mound mid-morning classes will go back to our regular schedule this week! Monday, Wednesday and Friday 8:00 and 9:00 am and Tuesday and Thursday 8:30 am!

Monday, August 22

Happy birthday Jeannie!

A. Back Squat
Find 8RM

B. For time:
200m Run
30 KB Swings (53/35)
200m Run
30 Goblet Squats (53/35)
200m Run
30 1-arm Push Press (53/35)
200m Run
30 Snatches (53/35)


Tuesday, August 23

A. EMOTM x 7
3 Power Clean + Push Jerk
*touch and go

B. Toes to Bar
1 x Max Rep

C. 1k Row TT
*Compare to 3/18/16


Wednesday, August 24

Happy birthday Brad T.!

A. Hip/Quad Mobility

B. Strict Pull-ups
1 x Max Rep
*Compare to 7/28/16

C. Blake
4 Rounds:
100ft Overhead Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall-balls (20/14)
10 Handstand Push-ups
*Compare to 2/9/15
22:00 Cap


Thursday, August 25

Happy birthday Shane B.!

A. Thruster
Find 1RM from floor

B. For time:
30 Clean and Thruster at 80%

Rest 3:00

For time:
150 Double Unders


Friday, August 26

Happy birthday Shauna (Friday) and Bruce (Saturday)!

A. Push Press
5 x 3 at 80%

B. Not for time:
100m Farmer Carry
2:00 Plank Hold
100m Waiters Carry
1:00 L-hold
100m OH Carry
2:00 Superman Hol 

Earlier Event: August 14
August 15 - August 20
Later Event: August 27
August 29 - September 3