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October 1 - October 6


Next 101 Classes: Join us for the upcoming 101 Classes scheduled for THIS WEEK 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!

 

Monday, October 1

Happy birthday Amber K.!

A1. Floor Press
10-10-10-10

A2. Single Arm DB Push Press
4 x 6-8 with :03 Pause

B. AMRAP 9:00
4-8-12, etc
KB Swings
Burpees Over KB
KB Lunges

 

Tuesday, October 2

Happy birthday Michael R., Shayla and Mallory H.!

A. Ankle Dorsiflexion Test
Shoulder Flexion Test

B. 3 Rounds:
3:00 Row
2:00 Med-ball Cleans
1:00 Double Unders
1:00 rest between rounds

 

Wednesday, October 3

A1. Tempo Back Squats
3 x 5

A2. Cossack Squats
 3 x 10/leg

B. For time:
400m Run
20 Power Cleans (95/65)
400m Run

 

Thursday, October 4

Happy birthday Ceresa and Jeremy!

A1. Pull-ups
Accumulate 15 Strict Tempo

A2. Accumulate 5 Sled Pulls

B. 5 Rounds:
7 DB Push Press
7 Box Jumps
7 DB Thrusters
Rest :30 between rounds

 

Friday, October 5

Happy birthday Kathryn!

A. Max Calorie Row in 5:00

B. For time:
45 – 30 – 15
Sit-ups
30 -20 -10
Handstand Push-ups
15 – 10 – 5
Hang Power Snatch (95/65)

 

Saturday, October 6

Happy birthday Veronica (Sunday)!

Earlier Event: September 23
September 24 - September 29
Later Event: October 6
October 8 - October 13