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August 13 - August 18


CrossFit 101: Join us for our next 101 Class on August 21, 22 and 24 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

No Friday PM Classes August 31. We are having staff development. Thanks so much for understanding! 

Friday and Saturday, September 7 and 8: Battle of the Box. Get your partner and get registered soon! Cost is $30 and includes your t-shirt or tank. 

Monday, August 13

A. Split Jerk
6 x 3 at 75%

B. 4 Rounds: 
13 Chest to Bar Pull-ups
50ft Overhead KB Carry
20 Goblet Squats
50ft Overhead KB Carry
(53/35) 

 

Tuesday, August 14

A. Press: Push Press
6 x 6 at 65-70% of 6RM 

Hip Hinge: Glute Ham Raises
5 x 5

B. Yates Row
3 x 8-12

B. Every 6:00 x 4
1. 800m Run
2. 750m Row
3. 50/40 Cal AB
4. 600m Ski

 

Wednesday, August 15 

A. Press: Shoulder Press
5 x 5 at 75% 

Hip Hinge: Deadlift
5 x 5 at 75% 

B. AMRAP 15:00
3, 6, 9, 12, etc  
HSPU
Tall Box Jump Overs
20 Calorie Row between each round

 

Thursday, August 16

Happy birthday Bret! 

A. Clean Complex
3 x 3 at last weeks weight
2 x 3 at heavier weight

B. For time: 
35 Burpees
then, 4 Rounds: 
20 Toes to Bar
10 DB Shoulder to Overhead (50/35) 
then, 35 Burpees 

 

Friday, August 17 

Happy birthday Kari! 

A. Front Squat
4 x 4
*7 Ring Rows between each set

B. AMRAP 8:00
30 Double Unders
15 Push-ups
25 Sit-ups

 

Saturday, August 18 

Happy birthday Bris! 

A. Make-up missed strength work 

B. Lumberjack 20
20 Deadlifts
400m Run
20 KB Swings
400m Run
20 Overhead Squats
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull-ups
400m Run
20 Box Jumps
400m Run
20 DB Squat Cleans
400m Run

Earlier Event: August 5
August 6 - August 11
Later Event: August 18
August 20 - August 25