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August 27 - September 1


September 101 Classes: Join us for our upcoming 101 Classes on September 4, 5 and 7 from 4:45 - 5:45 am OR September 17, 18 and 20 from 7:00 - 8:00 pm. The cost is $50 and will get you set up to start coming regularly! Email lindsey@crossfitflowermound.com to register or with questions! 

September 3: No normally scheduled classes on Labor Day. We will have an Open Gym for members from 9:00-11:00 am. 

Community Workout: Join us for our next Free Community Workout on September 15 at 8:30 am. It's free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions. 

August 31: No Friday PM classes. The staff is having development that evening. 

Battle of the Box: Sign-ups will close for Battle of the Box THIS Friday, August 31. Sign up at crossfitflowermound.wodify.com. Battle of the Box is September 7 and 8 (no evening Friday or Saturday classes). 

Monday, August 27 

Happy birthday Bruce! 

A1. Press: Shoulder Press
5 x 3 at 80%

Hip Hinge: Deadlifts
5 x 3 at 80% 

A2. Strict Pull-ups
4 x 50-60% 

B. For time: 
300m Run
50 Air Squats
300m Run
50 HR Push-ups
300m Run
50 Box Jumps (24/20)
*10:00 Cap

 

Tuesday, August 28 

Happy birthday Jackson! 

A. Front Squat
5 x 4 at 65%
:04 Negative

B. Grace
30 Clean and Jerks (135/95) 

 

Wednesday, August 29 

Happy birthday Betina! 

A. Press: HSPU
4 x 60-70%

Hip Hinge: 
Good Mornings
4 x 12

B. AMRAP 8:00
5, 10, 15, 20, etc
KB Swings
Lunges
Single Arm KB Press
53/35

 

Thursday, August 30

Happy birthday Scott C.! 

A. Fall Clean Complex
5 x 1
*Add from last week

B. Strict Pull-ups
3 x Max Rep

C. AMRAP 22:00
100ft Suitcase Carry
:30 Bike Sprint
:30 Burpees
:30 Ski Sprint
Rest around 1:00 between rounds

 

Friday, August 31 

A. Split Jerk
6 x 2 at 80% 

B. 4 Rounds: 
500m Row
15 Shoulder to Overhead (115/75) 


Saturday, September 1

Happy birthday Amanda Rather! 

A. McGhee
AMRAP 30:00
5 Deadlifts (275/185) 
13 Push-ups
9 Box Jumps (24/20) 

Earlier Event: August 18
August 20 - August 25
Later Event: September 2
September 3 - September 8