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October 29 - November 3


CrossFit 101 Classes: Join us for one of our upcoming 101 Classes next week on October 29, 31 and November 2 at 4:45 am OR November 12, 13 and 15 at 7:00 pm. The cost is $50 and gets you set up to come regularly! Email lindsey@crossfitflowermound.com.

Turkey Burpee: Register for our 10thAnnual Turkey Burpee at crossfitflowermound.wodify.com. The unchipped 5k begins at 7:00 am and the CrossFit workout heats begin at 7:45 am. The cost is $40 for both or $30 for one or the other. This includes a t-shirt and all proceeds will go to the Children’s Advocacy Center of Denton County. Email lindsey@crossfitflowermound.comwith questions!

Christmas Party: Mark your calendar for our 2ndAnnual Ugly Christmas Sweater party on December 14 at 6:00 pm. A light dinner will be provided. BYOB. This is for members + spouses + children if you’d like to bring them!

Monday, October 29

A. Mobility Limiter

B. Teams of 3 in a Congo Line:
AMRAP 30:00
1k Bike
10 Double DB Power Cleans
25ft Handstand Walk OR 3 Wall Walks
10 Double DB Front Squats
25ft Double DB Lunges

Tuesday, October 30

Happy birthday Andy W., Laura J. and Cliff!

A1. Back Squat
Find challenging set of 15

A2. Cossack Squat
3 x 10/leg

B. 3 Rounds:
30 HR Push-ups
20 Toes to Bar
30 Wall-balls

Wednesday, October 31

A1. Pull-up Work:
Accumulate 15 Strict Reps (3501)

A2. Sled Pull
Accumulate 5 Trips

B. Every 1:30 x 10:
100m Sprint

Thursday, November 1

A. Rowing Tech:
1:00 of / :30 off x 5

B. AMRAP 21:00
100 Double Unders
75 Air Squats
50 Cal Row
25 Burpees

Friday, November 2

Happy birthday Alex and Kevin!

A1. Floor Press
2-2-2-2

A2. Single Arm DB Push Press
4 x 6-8 (3331)

B. 30-20-10
HSPU
20-15-10
Chest to bar Pull-ups
15-10-5
Power Cleans (135/95)

Saturday, November 3

Happy birthday FP (Saturday) and Courtney (Sunday)!

A. Teams of 2
Row 1k (Switch every 250m)
Then, 2 rounds:
20 Burpees
40 Wall-balls
60 KB Swings
80 Box Jumps
100 Sit-ups
400m Run (split in 100 or 200m)
Then,
Row 1k (Switch every 250m)

Earlier Event: October 20
October 22 - October 27
Later Event: November 4
November 5 - November 10