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September 25 - September 30


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 25

A. Shoulder Press 1RM

B. 1k Row Time Trial

C1. Rope Climb x 10
C2. GHD Sit-ups 4 x 15-20

 

Tuesday, September 26

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 16
Odds: 17-20 Wall-balls
Evens: 40 Double Unders

 

Wednesday, September 27

A. Max Ring Dips in 2:00

B. Max Toes to Bar
3 Set Test

C. 1k Ski Time Trial

 

Thursday, September 28

Happy birthday Lisa C. and Scott Bickelhaupt!

A. Max Burpee Pull-ups in 5:00

B. 4 Rounds:
500m Row (350m)
20 Walking Lunges
8 HSPU (4 HSPU or 15 Push-ups)

 

Friday, September 29

Happy birthday Patsy, Matt F. and Trey!

A. Box Squats
5-5-3-3-1-1

B. 4 Rounds:
100m Sandbag Carry (100/75, 75/50)
20/17 Calorie Ski (17/13)
25ft Broad Jumps
20/17 Calorie AB (17/13)

 

Saturday, September 30

Happy birthday Heidi and VJ and Amber K. (Sunday)!

A. Hang Snatch
5 x 5 at 60%
Touch and Go

B. 3 Rounds:
400m Run
25 Pull-ups

Earlier Event: September 17
September 18 - September 23
Later Event: October 1
October 2 - October 7