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November 12 - November 17


CrossFit 101 Class: Join us for our next 101 Classes- this week on Monday, Tuesday and Thursday from 7:00-8:00 pm OR December 3, 5 and 7 from 4:45 – 5:45 am. Email lindsey@crossfitflowermound.comto get registered. 

Thanksgiving Week Schedule: Monday + Tuesday = Normal. Wednesday = Normal AM. 3:00 , 4:00 PM. Thursday = Turkey Burpee. Friday = Open Gym 9:00 – 12:00 PM (members only). Saturday = Normal. 

Christmas Ugly Sweater Party: Join us on Friday, December 14 for our 2ndAnnual Christmas Sweater Party. 6:30 pm. We will provide dinner. BYOB. 

Next Free Community Workout: Saturday, December 1 at 8:30 am. Join us for a fun day! 

 

Monday, November 12

Happy birthday Tomas and Christi S.! 

A. Rowing Technique ﷑
3:00 on / 1:30 off x 3 

B. 10 Rounds: 
100m Sled Sprint 
5 Front Squats (155/105)
5 HSPU

 

 

Tuesday, November 13 

A. Floor Press 
Work to Heavy 3 

B. Single Arm DB Push Press 
6 x 4-5 

C. AMRAP 9:00 
5-10-15-20 ft HS Walk OR 1-2-3-4-5 Wall Walks 
5-10-15-20 Pistols OR Calorie Row 
5-10-15-20 DB Snatch 

 

 

Wednesday, November 14 

Happy birthday Morgan! 

A. Mobility Work + OHS Work 

B. Every 2:30 x 8: 
15 Wall-balls 
25ft Burpee Broad Jumps
10 Push-ups 

 

 

Thursday, November 15 

A. Back Squat
Find a hard set of 5 

B. Cossack Squats 
3 x 5 *light

C. In 5:00 
500m Ski OR 1k Bike 
40 KB Swings 
Max Power Snatches (135/95) 

 

 

Friday, November 16

Happy birthday Scott Boose and Matt C.! 

A. Pull-up Work 
Accumulate 20 Strict Reps (3501) 

B. Sled Pull
Accumulate 5 Trips 

C. 7 Rounds: 
7 Toes to Bar 
30 Double Unders 
rest :45 between rounds

 

Saturday, November 17 

Happy birthday Minu and Stephanie W.! 

A. AMRAP 30:00
Groups of 3
Partner 1
12 Box Jumps
9 DB Hang Power Cleans
6 Toes to Bar

Partner 2
Rowing

Partner 3
Resting

After Partner 1 finishes a round of box jumps, cleans + t2b rotate to next station.

Earlier Event: November 4
November 5 - November 10
Later Event: November 17
November 19 - November 24