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October 22 - October 27


Free Community Workout: Join us THIS Saturday, October 27 at 8:30 am for our Free Community Workout! Email lindsey@crossfitflowermound.com with questions!

Next 101 Class: Our next 101 Classes for the month are October 29, 31 and November 2 from 4:45-5:45 am and November 12, 13 and 15 from 7:00-8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

Turkey Burpee: Get signed up for our 10th Annual Turkey Burpee held on Thursday, November 22. The unchipped 5k will begin at 7:00 am and a CrossFit style workout will begin heats at 7:45 am. The cost is $30 for one or $40 for both, which includes a t-shirt. Proceeds will be donated to the Denton County Children’s Advocacy Center. Sign up at crossfitflowermound.wodify.com or email lindsey@crossfitflowermound.com.

 

Monday, October 22

Happy birthday Akshay!

A1. Back Squat
3 x 3 (5501)

A2. Single leg Box Step-ups
3 x 7/leg

B. Every 2:00 x 4
5 Squat Clean Thrusters (95/65)
3 Muscle-ups or 6 Burpee Pull-ups

 

Tuesday, October 23

Happy birthday Jake M. and Diana!

A1. Accumulate 3:00 at the top of a pull-up

A2. Single Arm DB Bent Row
4 x 5-7 (3011)

B. AMRAP 3:00 x 4, 1:00 rest between
10 Russian KB Swings
5 Box Jump Overs  

 

Wednesday, October 24

Happy birthday Victoria!

A. Rowing Work

B. For time:  
20-15-10-5
Toes to Bar
5-10-15-20
Shoulder to Overhead (115/85)
100m Run

 

Thursday, October 25

Happy birthday Scott S.!

A1. Floor Press
4-4-4-4-4-4

A2. Seated DB Arnold Press
5 x 7/arm with :03 pause

B. AMRAP 10:00
15 Walking Lunges
30 Double Unders
*add 5 Lunges and 10 DU each round

 

Friday, October 26

Happy birthday Ceci!

A. Mobility + OHS Work

B. 4 Rounds:
500m Row
300m Run
100m Double KB Carry
Rest 1:00

 

Saturday, October 27

Happy birthday Odette and Ishu!

Earlier Event: October 13
October 15 - October 20
Later Event: October 26
October 29 - November 3