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August 20 - August 25


No Friday PM Classes August 31 for a team building event. Thanks for your understanding!

CrossFit Tots, CrossFit Kids and CrossFit Teens: Classes begin this week on Tuesday, August 21. Tots meets at 4:30, Kids at 5:00 and Teens at 5:45 pm. Email lindsey@crossfitflowermound.com for more information or to sign up for a free trial.

Monday, August 20

Happy birthday Emily!

A. Front Squat
Heavy Single. No misses.

B. 5 Rounds, not for time:
7-10 Strict Pull-ups
20 Barbell Lunges (in place. 65/45)
50 Double Unders

 

Tuesday, August 21

A1. Yates Row 3 x 8-12

A2. Press: Push Press
6 x 6 at 70-75% of 6RM

Hip Hinge: Good Mornings
3 x 8-12

B. 800m Run x 4

 

Wednesday, August 22

Happy birthday Jeannie!

A. Filthy 50
50 Reps of:
Jumping Pull-ups
Box Jumps
KB Swings
Walking Lunges
Push Press
Knees to Elbow
Back Extensions
Wall Balls
Burpees
Double Unders

 

Thursday, August 23

A. Split Jerk
6 x 3 at 75%

B. 3 Rounds:
15 Deadlifts (205/135)
30 Push-ups

 

Friday, August 24

Happy birthday Brad T. and Gared!

A. Clean Complex
Every 3:00 4 x 2

B. AMRAP 12:00
15 Wall-balls
15 Cal Row
*Add 5 Reps each round

 

Saturday, August 25

Happy birthday Shauna (Sunday)!

A. Danny
AMRAP 20:00
30 Box Jumps
20 Push Press (115/75)
30 Pull-ups

Earlier Event: August 11
August 13 - August 18
Later Event: August 25
August 27 - September 1