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Aug. 28 - Sept 2


CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Labor Day: We will have open gym from 9:00-11:00 am for Members Only! We hope everyone has a great Labor Day weekend!

Monday: Aug. 28th

Hip bridges 4 x 15

Strict HSPU5 x 50-60%

7:00 AMRAP
5 CTB pull-ups
10 double-unders
5/10 - 10/20 - 15/30 - 20/40 - 25/50 …
*add 5 pull-ups and 10 double-udders each round

 

Tuesday: Aug. 29th

Happy birthday Betina Allen!

Pistols 3 x 10-12 each leg

Rope climbs x 10

Weighted walking lunges 4 x 20 AHAP
Toes-to-bar 4 x 15-20
SkiErg 4 x 500m
Farmer Carry 4 x 200m 

 

Wednesday: Aug 30th

Handstand push-up progressions

Half kneeling Arnold press 4 x 10
GHR 5 x 5-8

3 rounds
15 thrusters 95/65 (75/55)
15 pull-ups (11)
15 box jumps 24/20 (20/16)

 

Thursday: Aug 30th

Happy birthday Matthew McCauley!

EMOTM until failure (max 15)
4 burpees over the bar + 1 C/J
mens -  185 SQC /165 / 135
women’s -  125 SQC / 105 / 75

COS full system
Pistol progressions 5 x 10-12
z-press 4 x 20 reps 

Friday: Sept. 1st

Happy birthday Amanda Hitchcock, Sam Plaster, and Jason Coke!

Deadlifts
5 x 5 70%
touch and go

rest 2:00 between sets

E2MOTM x 20:00
1. 200m sprint
2. 15/12 cals Ski Erg
3.  22/17 cals on row
4. 15/12 cals on Bike

 

Saturday: Sept 2nd

Happy birthday Teri Koren (9/3)!

Teams of 3:
50 power snatches 95/65
10 synchronized burpees
50 thrusters 115/75
20 synchronized burpees
50 power cleans 135/95
30 synchronized burpees

Earlier Event: August 20
August 21st - August 26th
Later Event: September 4
September 4 - September 16