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September 24 - September 29


Next 101 Classes: Join us for the upcoming 101 Classes scheduled for October 1, 3 and 5 from 4:45 -5:45 am OR October 15. 16 and 18 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register!

Next Community Workout: Saturday, October 27 at 8:30 am. Join us for a free community workout open to anyone and everyone!

 

Testing Week!

Monday, September 24

Happy birthday Matt J.!

A. Clean Complex
Work to a heavy single

B. AMRAP 20:00
100ft Farmer Carry
100ft Single Hand Overhead Carry
25/20 Calorie Ski
20/16 Calorie AB
Handstand Walk / Wall Walks

 

Tuesday, September 25

Happy birthday Angela K.!

A. Hip Hinge: Deadlift 1RM

Press: Shoulder Press 1RM

B. EMOTM x 14
Odds: 12-18 Push-ups
Evens: 8-12 Toes to Bar

 

Wednesday, September 26

A. 3 Set Pull-up Test

B. Christine
3 Rounds:
500m Row
12 Body Weight Deadlifts
21 Box Jumps (20)
Compare to 1/12/18

 

Thursday, September 27

A. 3 Set HSPU Test

B. 1:00 on / 1:00 off
4 Rounds:
Wall-balls
Double Unders
Ski

 

Friday, September 28

Happy birthday Scott!

A. Front Squat 1RM

B. For time:
800m Run
20-15-10-5
Burpees
Pull-ups
then, 800m Run

 

Saturday, September 29  

Happy birthday Matt F., Trey and Laura H. (Saturday) and Hunter, VJ and Yvette (Sunday)!

A. Make-up any missed tests

B. Jack
AMRAP 20:00
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Earlier Event: September 16
September 17 - September 22
Later Event: September 29
October 1 - October 6