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December 3 - December 8


**Christmas Party: Our Christmas Party is quickly approaching! We will need you to RSVP for that so we have enough food. The link will be sent out for that within the next week. The party is December 14 at 6:00 pm. Wear the ugliest sweater you can find and the best female and male will get a prize!  

**Angel Tree gift are due THIS THURSDAY, December 6 (I have to have them at their facility on Friday). Bring them unwrapped (in a bag or trash bag, etc) and make sure their family number or name is marked on it.  

**Upcoming 101 Classes: THIS WEEK December 3, 5 and 7 from 4:45-5:45 am and December 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.comto register for that. 

 

Monday, December 3

Happy birthday Nick! 

A. Teams of 2
AMRAP 32:00 
50 DB Box Step Overs (1 DB) 
50 Russian KB Swings 
50 Weighted Sit-ups 
100 Double Unders 

Tuesday, December 4

Happy birthday Ann L.! 

A. 4 Sets
3 Snatch Pull (heavy) 
5 Hang Muscle Snatch (light) 
:45 Couch Stretch/side 

B. 21-15-9
DB Burpees 
DB Thrusters (50/35) 

 

Wednesday, December 5 

Happy birthday Kirk and James F.!

A1. Deadlift 
1-1-1-1 at 50%


A2. 7-10 Single Leg Glute Bridge/Side x 3 

B. For time: 
30 Cal Row 
30 Med-ball Cleans
Rest :90 
20 Cal Row 
20 Med-ball Cleans 
Rest :45
10 Cal Row 
10 Med-ball Cleans 

 

Thursday, December 6 

Happy birthday Amatey and Brandy! 

A. Back Squat 
3-3-3

B. 3 Rounds: 
400m Run 
12 Toes to bar
9 Ring Dips
2 Rope Climbs OR 6 Strict Pull-ups 

 

Friday, December 7 

Happy birthday Elisabeth! 

A. EMOTM x 7 
3 Power Snatches (singles) 

B. AMRAP 15:00 
2 HSPU 
10 DB Snatch
100m Sandbag Carry 
*Add 2 HSPU each round 

 

Saturday, December 8 

Happy birthday Michele and Leif (Saturday) and Jimmy F. (Sunday)! 

Partner Workout
Row 1000m 
50 KB Swings 
50 Burpees 
50 Pull-ups 
50 Lunges 
50 Sit-ups 
400m Run together 

Earlier Event: November 25
November 26 - December 1
Later Event: December 9
December 10 - December 15