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November 20 - November 25


Join us for our next 101 Class next week! The class is meeting Monday, Tuesday and Thursday (27, 28 and 30) from 6:00-7:00 pm. The cost is $50 and will get you set up to start classes in December! Email lindsey@crossfitflowermound.com to get registered. 

Schedule for this week:
Monday:  Normal Schedule
Tuesday:  Normal Schedule
Wednesday: Normal AM, afternoon classes will be 3:00, 4:00 and 5:00 pm
Thursday: No classes
Friday: Open Gym. Members Only 9:00-11:00 am
Saturday: we will have a class at 8:00 AND 9:00 and normal Open Gym from 9:00-10:30 am. If you plan to attend Open Gym and NOT class at 9:00, just be aware that the class may need space, equipment, etc. 

Monday, November 20 

Happy birthday Teresa, Stu and Paul! 

A. Clean and Jerk
1-1-1-1-1-1

B. Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45) 
50 Back Extensions
50 Wall-balls
50 Burpees
50 Double Unders

 

Tuesday, November 21

Happy birthday Katie L.! 

A. Snatch
1-1-1-1-1-1

B. Mary
AMRAP 20:00
5 HSPU
10 Pistols
15 Pull-ups

OR

Easy Mary
AMRAP 20:00
5 HSPU
10 Pull-ups
25 Air Squats

OR

Cindy
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats

 

Wednesday, November 22

Happy birthday Ann V.! 

A. CrossFit Total
Find 1RM Back Squat
Find 1RM Shoulder Press
Find 1RM Deadlift

OR

Partner Style
AMRAP 30:00
1k Row
100 Burpee Box Jumps
100 KB Swings
1k Run
150 Thrusters(45/35) 
150 Med-ball Sit-ups

Thursday, November 23 

Happy birthday Meredith

Closed. If you aren't participating in Turkey Burpee, try this at-home workout: 

10 Rounds: 
10 Hard Push-ups (Clapping, Raising Hands, or on your toes) 
15 Broad Jumps
20 Squats

 

Friday, November 24

Open Gym for Members 9:00-11:00 am. If you can't attend try this at-home workout: 

AMRAP 15:00
400m Run (or around 2:00 if you don't have a way to measure) 
30 Lateral Hops over an object (pillow, line in the concrete, etc) 
30 Walking Lunges
30 V-ups

OR 

Every minute on the minute x 30
R1: Burpees (7-10 reps) 
R2: Sit-ups (8-12 reps) 
R3: Squats (8-12 reps) 
*Pick reps that get you finished :30-:45 seconds each time

 

Saturday, November 25 

A. Rankel
AMRAP 20:00
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (53/35)
200m Run
 

Earlier Event: November 11
November 13 - November 18
Later Event: November 26
November 27 - December 2