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September 18 - September 23


Join us for our biggest event of the year, Battle of the Box this coming weekend. The event is an in-house competition for our members on Friday night and Saturday morning. We also have a BBQ starting at noon on Saturday. Stop by and cheer our community on!

Join us for our upcoming 101 Class on October 2, 3 and 5 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

 

Monday, September 18

A1. Goodmornings
5 x 6-8

A2. Strict Pull-ups
4 x 60%

B. AMRAP 4:00
Double Unders
*200 reps max

C. 500m Row x 2

 

Tuesday, September 19

Happy birthday Courtney L. and David!

A. Box Squats
6-6-6-6

B. 3 Rounds:
20 Burpees
40 KB Swings (53/35, 44/26)

 

Wednesday, September 20

Happy birthday Kim S.!

A. Push Press
5 x 5 at 70-75%

B. 2 Rounds:
30 Box Jumps
30 KB Lunges
100m Suitcase Carry (53/35, 44/26)

 

Thursday, September 21

A. Power Clean
6 x 3 at 75-80%

B. AMRAP 10:00
20 Wall-balls (20/14, 14/10)
400m Run

 

Friday, September 22

Happy birthday Spencer and Craig and Matt J. and Tracy (Sunday)!

A. Partner Danny
AMRAP 20:00
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups  

Earlier Event: September 4
September 4 - September 16
Later Event: September 24
September 25 - September 30