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January 14 - January 19

* Upcoming 101 Classes: January 21, 23 and 24 from 7:00 – 8:00 pm. Join us for one of those to get going with a monthly membership! Email lindsey@crossfitflowermound.comto get registered! 

*Strength and Beauty: Our annual all women’s event will be held on Friday, February 1 at 6:30 pm. If you aren’t on Facebook RSVP to lindsey@crossfitflowermound.combefore Wednesday, January 30 so we can get a head count. I will break everyone into teams and we will complete workouts. All skill levels welcome! After we will hang out! The t-shirt that will be released that night is posted for pre-order. If you haven’t seen it and are interested in getting one email me and I can send you a picture!

*Community Workout: Our next Community Workout is scheduled for Saturday, January 26 at 8:30 am. Join us for a free, fun workout! Email lindsey@crossfitflowermound.comfor more information. 

*Tuesday Nutritional Seminars: Every Tuesday for the month of January join us on Facebook Live as David and Shayla answer your questions about nutrition. You won’t want to miss it. 


Monday, January 14

Happy birthday Danyell! 

A. Squat W1D1 
3 x 10 at 60% 

B. TABATA :20 on / :10 off x 8 
Power Clean (135/95) 
Rest 1:00 
Air Squat 
Rest 1:00 
Shoulder to Overhead (135/95) 
Rest 1:00 


Tuesday, January 15 

A. 3 Sets 
5 Negative HSPU 
10 Hollow to Supermans
15 DB Single Arm Seated Press

B. Buy in: 500m Row 
then, 21-15-9
Burpees over Bar 


Wednesday, January 16 

Happy birthday E’an and Cynthia! 

A. EMOTM x 7 
Squat Clean + Hang Squat Clean at 70% 

B. 4 Rounds: 
2 Muscle-ups (5 Burpee Pull-ups) 
10 DB Deadlifts
2 Muscle-ups (5 Burpee Pull-ups 
10 DB Front Rack Lunges 


Thursday, January 17

Happy birthday Brent! 

A. Squat W1D2
4 Rounds: 
10 Jumping Squats at 25% 
10 Front Rack Step-ups (5/side)
:20 Side Plank/Side 

B. AMRAP 7:00 
2-4-6-8-10, etc 
Shoulder to Overhead (155/105) 
*20 DU between each set 


Friday, January 18 

A1. Push Press 
5 x 5 at 70% 

A2. Single Leg Deadlift 
5 x 10-12/side 

B. 400m Run 
Rest :60
200m Run 
Rest :30
100m Run 
Rest 2:00 
x 3 


Saturday, January 19

Happy birthday Laura (Saturday) and Vicky (Sunday)! 

A. Partner ‘Capoot’
*one works, one rests. Including runs.  
For time: 
100 Push-ups 
Run 800m 
75 Push-ups 
Run 1,200m 
50 Push-ups 
Run 1,600m 
25 Push-ups 
Run 2,000m 

Earlier Event: January 4
January 7 - January 12
Later Event: January 20
January 21 - January 26