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October 8 - October 13


Next 101 Classes: Join us for the upcoming 101 Classes scheduled for October 15, 16 and 18 from 7:00 – 8:00 pm or October 29, 31 and November 2 from 4:45 -5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to register!

Next Community Workout: Saturday, October 27 at 8:30 am. Join us for a free community workout open to anyone and everyone!

 

Monday, October 8

Happy birthday Jimmy A. and Dub!

A. Rowing Technique Work

B. Every Minute on the Minute x 16
1. 8 Burpee Pull-ups
2. 16 Alt DB Snatch
3. 24 Air Squats
4. Rest

 

Tuesday, October 9

Happy birthday Laura K.!

A1. Floor Press
8-8-8-8-8

A2. Single Arm DB Seated Arnold Press
5x 7/arm

B. 4 Rounds:
20 Wall-balls
10 Toes to Bar

 

Wednesday, October 10

A. Mobility Limiter + Thoracic Extension + OHS Work

B. 2 Rounds:
800m Run
40 Russian KB Swings
750m Row
Rest 3:00

 

Thursday, October 11

A1. Back Squat
3 x 8 (2501)

A2. Single leg Box Step-ups
3 x 10/leg

B. Flight Simulator
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

 

Friday, October 12

Happy birthday Derrick!

A1. Pull-up Work
Accumulate 3:00 at the top

A2. Single Arm DB Bent Row
5 x 8-10/arm (3011)

B. 8 Rounds:
1 Power Clean and Jerk at 80%
2 Tall Box Jumps
3 HSPU
Rest :30 between rounds

 

Saturday, October 13

Happy birthday Duane, Christi R. and Nathan A. (Sunday)!

Earlier Event: September 29
October 1 - October 6
Later Event: October 13
October 15 - October 20