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October 23 - October 28


101 Class: November 6, 7 and 9 from 4:45 – 5:45 AM. Join our community by stating with the 101 Class. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

5:30 PM Class: We’ve added a 5:30 pm class to the schedule on Monday and Wednesday. We are hoping this helps with some of the attendance numbers at the 5:00 and 6:00 pm classes. The regular 4:00, 5:00, 6:00 and 7:00 pm schedule will remain the same, this is just an addition. You can sign up for that class in Wodify now. We’re going to try it out for two weeks and re-evaluate at that time!

 

Monday, October 23

A. Box Squats
4 x 4 at 80%

B. Women:
6 Rounds:
5 Strict HSPU (1)
7 Strict Pull-ups (4)
14 Cal AB (13) / 18 Cal Ski (15) / 200m Run
*AB, Ski, Run twice to make 6 total rounds of that

Men:
6 Rounds:
5 Strict HSPU (3)
10 Strict Pull-ups (7)
17 Cal AB (15) / 24 Cal Ski (20) / 200m Run

 

Tuesday, October 24

A. Every 2:00 x 10:00
4 Hang Power Clean and Jerks (185/115)

B. Find 5RM Height Box Jump

 

Wednesday, October 25

A. Jackie
1000m Row
50 Thrusters (45)
30 Pull-ups

B. GHD Sit-ups
4 x 18-24

 

Thursday, October 26

A. Shoulder Press
5 x 5 *add 5-10# or around 75%

B. Every 2:00 x 6  
200m Sprint

 

Friday, October 27

A1. Snatch
6 x 3 at 75%

A2. Max Ring Dips x 3

B. 3 Rounds:
8 Front Squats (185/115, 145/85)
12 Burpees Over Bar

 

Saturday, October 28

A. Hero Workout

Earlier Event: October 15
October 16 - October 21
Later Event: October 28
October 30 - November 4