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September 3 - September 8


September 7 and 8: Battle of the Box! No Friday PM or Saturday Classes. Come support (or help) your friends at Battle of the Box. Even if you are not competing you are welcome to stop by and watch the fun. We will have someone serving tacos around 11:45-12:45ish. $8-10/plate. Friday heats will be between 5:30-7:00 pm and Saturday 8:00 am – 12:00 pm.

Community Workout: Next Saturday, September 15 at 8:30 am. Come get a fun workout with us- free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions.

Upcoming 101 Classes: THIS WEEK- Tuesday, Wednesday and Friday at 4:45 am and another class September 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, September 3

Open Gym for Members 9:00-11:00 am

 

Tuesday, September 4

Happy birthday Steve F.!

A1. Front Squat
5 x 4 at 65%
:04 Negative

A2. Strict Pull-ups
3 x -2

B. 4 Rounds:
250m Row
15 Burpees
30 Lunges
1:30 Rest

 

Wednesday, September 5

Happy birthday Jimmy M. !

A. Clean Complex
Every 2:00 5 x 1

B. EMOTM x 12:
Odds: 10-15 Toes to Bar
Evens: 15-20 Box Jumps

 

Thursday, September 6

Happy birthday Tina!

A. Hip Hinge: Deadlift
5 x 3 at 80%

Press: Strict HSPU
4 x -2

B. For time:
800m Run
50 KB Swings
800m Run

 

Friday, September 7  

Happy birthday Kristen and Renata (Saturday) and Shane and Meghan (Sunday)!

A. Kipping Pull-up Skill Work

B. Partner WOD:
AMRAP 30:00
20 Clean and Jerks
10 Pull-ups
20 Box Jumps
10 Pull-ups

Earlier Event: August 25
August 27 - September 1
Later Event: September 9
September 10 - September 15