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November 26 - December 1


**Next 101 Class: Join us for our next 101 Classes in December on December 3, 5 and 7 from 4:45 – 5:45 am or December 17, 18 and 20 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

**Christmas Party: Join us for our Tacky Sweater Party on Friday, December 14 at 6:30 pm. Dinner will be provided and it is free. Wear your best sweater to win! Bring your spouse! 

**Next Community Workout: Saturday, December 1 at 8:30 am. Bring a friend and come get a great workout. Free to anyone and everyone! 

**Children’s Advocacy Center Angel Tree Gifts: Remember to turn in your gifts before December 6. Attach the child’s tag or family number and do not wrap the gifts! 

 

Monday, November 26 

Happy birthday Krystal! 

A. Deadlift 
3 x 3 at 65%
3 x 2 at 75% 
3 x 1 at 85%

B. AMRAP 4:00 x 3, 2:00 Rest 
30 Walking Lunges 
15 Pull-ups 
10 Burpees 

 

Tuesday, November 27

A. 4 Sets 
5 Snatch Balance + 5 Sotts Press (:03 Pause) + :45 Banded Lat Stretch

B. AMRAP 7:00 
500m Row 
20 Thrusters (95/65) 
250m Row 
Max Front Squats 

 

Wednesday, November 28 

Happy birthday Casey, Jody and Colby! 

A. Teams of 2
AMRAP 35:00 
300m Run 
30 Wall-balls 
30 Toes to bar 
30 Push-ups 
30 Cal AB

 

Thursday, November 29 

A. Back Squat 
4-4-4

B. 3 Rounds: 
15 HSPU 
30 Sit-ups 
15 Shoulder to Overhead (115/85) 

 

Friday, November 30

Happy birthday Coleman!

A. In 5:00, build to a challenging squat snatch, then 5 x 3 at 75% 

B. 8 Rounds: 
100ft Double Front Rack KB Carry (53/35) 
30 Double Unders 
10 Double Russian KB Swings (53/35) 
*15:00 Cap 

 

Saturday, December 1

Happy birthday Jeremy B. and Daniel (Saturday) and Garrett (Sunday)! 

 Community Workout at 8:30 am! 

Earlier Event: November 17
November 19 - November 24
Later Event: November 30
December 3 - December 8