Back to All Events

November 5 - November 10


Turkey Burpee: Get signed up for our 10thAnnual Turkey Burpee, held on Thanksgiving morning. All proceeds will go to the Children’s Advocacy Center of Denton County. We need all t-shirt sizes by next Wednesday the 14th. Sign up at crossfitflowermound.wodify.com. 

Upcoming 101 Class: November 12, 13 and 15 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto get registered. 

 

Monday, November 5 

Happy birthday Lisa S.! 

A. Floor Press 
Work to Heavy 5 

B. Single Arm Seated Arnold Press 
5 x 7 

C. EMOTM x 12 
1. 5 Burpees + 100m Run 
2. 5 Burpees + 5 Box Jumps (30/24) 

 

 

Tuesday, November 6 

A. Mobility Limiter 

B. 4:00 on / 1:00 off x 4
15 Deadlifts (95/65) 
15 Pull-ups 
10 Hang Power Snatches
10 Chest to Bar Pull-ups 
5 Overhead Squats 
Max Muscle-ups OR Burpee Pull-ups in remaining time

 

 

Wednesday, November 7 

A. Back Squat
Find Challenging Set of 10 

B. Single Leg Box Step-ups 
3 x 10

C. 5 Rounds: 
10 Front Rack Lunges (95/65) 
10 Push Jerks 
10 Med-ball Cleans 

 

 

Thursday, November 8 

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

A2. Single Arm DB Bent Row 
3 x 8 – 10/ arm 

B. Death by Power Clean and Jerk 
165/115

 

 

Friday, November 9 

 Happy birthday Jennifer G. and Jerry S.! 

A. Rowing Technique 
2:00 on / 1:00 off x 4

B. For time: 
300m KB Overhead Carry 
600m Farmer Carry
900m Run 
Perform 5-7 Air Squats at designated spots 

Saturday, November 10 

Happy birthday Gerry (Saturday) and Tami (Sunday)! 

Earlier Event: October 26
October 29 - November 3
Later Event: November 11
November 12 - November 17