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September 17 - September 22


Upcoming CrossFit 101 Classes: THIS WEEK. Monday, Tuesday and Thursday from 7:00-8:00 pm. The next class is October 8, 10 and 12 from 4:45-5:45 am. Email lindsey@crossfitflowermound.com to register.

Monday, September 17

Happy birthday Darren!

A1. Front Squat
6 x 3 at 75-80% with :04 negative

A2. Strict Pull-ups
3 x -2

B. EMOTM x 10
Odds: 12-15 Push-ups
Evens: 6-10 Calorie Row

 

Tuesday, September 18

A. Kipping Work

B. AMRAP 13:00
5, 10, 15, etc
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Burpees
115/75

 

Wednesday, September 19

Happy birthday Zach F., Dave and Courtney L.!

A1. Deadlift
6 x 1 at 90%

A2. Strict HSPU
4 x -2

B. Every 4:00, 400m Run x 5

 

Thursday, September 20

Happy birthday Michael L and Kim!

A. Clean Complex
Every 2:00 x 5
*Add weight each round

B. 6 Rounds:
12 Pull-ups
35 Double Unders

 

Friday, September 21

A. Pistol Skill Work

B. Teams of 3:
150-100-50
KB Swings
Goblet Squats
*Must keep rower moving the entire time

 

Saturday, September 22

Team Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Everyone runs together for full amount  
*Complete movements in order they are written

Earlier Event: September 9
September 10 - September 15
Later Event: September 23
September 24 - September 29