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January 14 - January 20


Free Community Workout: This Saturday, January 20 at 8:30 am. Join us for a free Community Workout that is free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register ahead of time.

Next CrossFit 101: February 5, 6 and 8 from 5:15-6:15 am. Email lindsey@crossfitflowermound.com to register.

 

Monday, January 15

Happy birthday Melissa C.!

A. Clean and Jerk
2-2-1-1-1
*Not a 1RM

B. CF Open 12.5
AMRAP 7:00
3/3, 6/6, 9/9, etc
Thrusters
Chest to Bar Pull-ups

 

Tuesday, January 16

Happy birthday Cynthia M. and E’an!

A. Max HSPU
Every 4:00 x 3

B. 6 Rounds:
20/16 Cal Row
12 Burpees to Touch
Rest 2:00-3:00

 

Wednesday, January 17

Happy birthday Brent!

A. Pendlay Row
4 x 10

B. 6 Rounds:
:30 on / :60 off
Toes to bar
KB Swings

 

Thursday, January 18

A. 4:00 Double Under Test

B. Front Squat
6-6-6-6

B. 3 Rounds:
8 Hang Power Cleans (155/105)
35 HR Push-ups
(135/115/95, 95/85/75)

 

Friday, January 19

Happy birthday Laura E.!

A. Pull-up test
3 x Max every 4:00

B. Every 3:00 x 7
5 Touch and go Snatches (115/75)
10 Burpee Box Jumps (20)

Earlier Event: January 6
January 8 - January 13
Later Event: January 21
January 22 - January 28