Back to All Events

September 10 - September 15


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: September 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, September 10

Happy birthday Nate!

A. Kipping Pull-up / Toe to Bar Skill Work

B. Ring Rows
5 x 6-8

C. AMRAP 18:00
10 Thrusters (95/65)
10 Burpees
20 V-ups
300m Run

 

Tuesday, September 11

Happy birthday Karen!

9/11 Tribute Workout
2001m Run or 2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run or 2001m Row
*If you start with a run, end with a row and visa versa.

 

Wednesday, September 12

A. Front Squat
5 x 4 at 70% with :04 Negative

B. 1500m Row
Rest 5:00
750m Row

 

Thursday, September 13

Happy birthday Crystal, Haskell and Shannon!

A. Kipping HSPU Skill Work

B. 5 Rounds:
25 Wall-balls
50 Double Unders
25 KB Swings

 

Friday, September 14

Happy birthday Greg D., Leslie, Jason S., Matt K. and Chris N.!

A. Split Jerk
6 x 2 at 80%

B. Choose one:
750m Row x 3
600m Ski x 3
2k Bike x 3
800m Run x 3
Full recovery between each

 

Saturday, September 15

Happy birthday Lindsay, Wes and Carrie W.!

Community Workout at 8:30 am!

Earlier Event: September 2
September 3 - September 8
Later Event: September 16
September 17 - September 22