Back to All Events

October 15 - October 20


Next 101 Class: Join us for the upcoming 101 Class next week on October 15, 16 and 18 from 7:00-8:00 pm. The following class will be October 29, 31 and November 2 from 4:45-5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to get registered.

Next Community Workout: Join us for a free Community Workout on Saturday, October 27 at 8:30 am. It’s free to anyone and everyone! Come check out CrossFit and get a great workout!

 

Monday, October 15

Happy birthday Lacey, Travis and Chris M.!

A1. Accumulate 20 Strict Pull-ups

A2. Seated Sled Pull x 5

B. In as few sets as possible:
75/50 Calorie AB in
:15 AB
:30 Hollow Hold
Full Recovery between Rounds

 

Tuesday, October 16

Happy birthday Colin!

A. Rowing Tech: The Catch

B. AMRAP 15:00
200m Farmer Carry
10 Power Snatches (115/85)
10 Overhead Squats
200m Run

 

Wednesday, October 17

Happy birthday Mallory S. and Matthew Chapman!

A1. Floor Press
6-6-6-6-6-6

A2. Single Arm DB Push Press
6 x 4-5

B. For time:
50 Pistols
40 Box Jumps
30 Thrusters (75/55)
20 Burpees Over Bar

 

Thursday, October 18

A. Mobility Limiter + Thoracic Extension + OHS Work

B. 4 Rounds:
1:00 Ski
1:00 Hang Power Cleans (95/65)
1:00 Sit-ups
1:00 Double Unders
1:00 100ft Shuttle Run
1:00 Rest  

 

Friday, October 19

A1. Back Squat
3 x 5 (5501)

A2. Cossack Squats
3 x 7/leg

B. 2 Rounds:
15 Deadlifts (185/125)
10 Chest to Bar Pull-ups
5 Power Cleans (185/125)

 

Saturday, October 20

Earlier Event: October 6
October 8 - October 13
Later Event: October 20
October 22 - October 27