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October 9 - October 14


Join us for our upcoming Community Workout on Saturday, October 21 at 8:30 am. This is free to anyone and everyone and is a great chance to check out the gym, meet some coaches and get a great workout. Email lindsey@crossfitflowermound.com with any questions. 

Monday, October 9 

Happy birthday Derek! 

A1. Box Squats
4 x 6 *add from last week 

A2. Farmer Carry
4 x 100ft

B. Annie
50-40-30-20-10
Double Unders
Sit-ups 

 

Tuesday, October 10 

A1. Strict HSPU
5 x 5


A2. Glute-ham Raises
5 x 5-7

B. AMRAP 21:00
11 Hang Power Cleans (135/95, 105/75)
11 Push Press
11 Overhead Squats
11 Burpees Over Bar 


Wednesday, October 11

A1. Deadlifts
5 x 5 at 75%
*Touch and Go 

A2. Ring Dips
3 x 50% 

B. EMOTM x 8
Odds: 20 Wall-balls
Evens: 7-10 Chest to Bars or 3-5 Muscle-ups 

 

Thursday, October 12 

Happy birthday Derrick! 

A. Shoulder Press
5 x 5 *add 5-10# 

B. 2 Rounds: 
400m Run
25 Thrusters (95/65, 75/55) 

 

Friday, October 13

Happy birthday Jen T.! 

A1. Snatch
6 x 3 at 75% 

A2. Strict Pull-ups
5 x 60% 

B. For three separate times:
Row 1k at 85% 
Ski 750m at 100% 
Bike 2k
*rest as needed 

 

Saturday, October 14 

Happy birthday Nathan (Saturday) and Cole (Sunday)! 

A. Thrusters
4 x 6 

B. Partner Hero Workout!

Earlier Event: October 1
October 2 - October 7
Later Event: October 15
October 16 - October 21