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December 31 - January 5


New Years Schedule: Monday, December 31 will be a normal morning. In the afternoon we will have 3:00 and 4:00 pm classes. On Tuesday, January 1 we will have an Open Gym for members from 9:00-12:00. We will resume normal hours on Wednesday, January 2. Have a safe and fun New Years! 

Next 101 Classes: January 7, 9 and 11 from 4:45 – 5:45 am and January 21, 23 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered for one of the classes in the new year! 

 

Monday, December 31 

Happy birthday Shelley! 

Normal AM schedule. 3:00 and 4:00 pm Classes. 

‘Eva’
5 Rounds: 
800m Run 
30 KB Swings (70/53) 
30 Pull-ups 

 

Tuesday, January 1 

Happy birthday Jeremy P., Vas, Kim R., Cory and Jeff M.!  

Open Gym 9:00 – 12:00 
Make-up Eva or one of the workouts posted to Wodify. 

 


Wednesday, January 2 

Happy birthday Heinrich! 

A. Back Squat 
4 x 10  

B. 3 Rounds: 
1k Row 
25 Burpees 

 

Thursday, January 3 

A. Push Press 
4 x 10 

B. Every 2:00 x 10 
1. 200m Sprint 
2. 10 Sit-ups 
15 Push-ups 
20 Air Squats 

 

Friday, January 4 

Happy birthday Meagan and Kerri S.! 

A. EMOTM x 10
3 Position Clean

B. AMRAP 12:00 
12 Box Jump Overs 
12 HSPU 
12 Toes to Bar 

 

Saturday, January 5 

Happy birthday Bob (Sunday)! 

A. Dorie

AMRAP 20:00 with partner: 
Buy in: 
150m Partner Carry (each) 
then, in remaining time:
Partner A completes 1 round of: 
15 American KB Swings (53/35) 
10 Burpees 
5 Ground to Overead (95/65) 
Partner B performs 
Max Wall-balls (20/14) 

Partners rotate each round until team completes 150 Wall-balls

 Then, in remaining time: 
AMRAP of the 15/10/5 rep rounds above (1 partner working at a time). 

Earlier Event: December 22
December 24 - December 29
Later Event: January 4
January 7 - January 12