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January 7 - January 12


* Upcoming 101 Classes: January 7, 9 and 11 from 4:45 – 5:45 am and 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! 

*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 7 

Happy birthday Cliff! 

A. AMRAP 30:00 
2k Row 
50 Air Squats 
1k Run 

B. Accumulate 
3:00 Straight Arm Hang 
2:00 L-sit
1:00 Side Plank / Side 

 

Tuesday, January 8 

Happy birthday Francisco! 

A. Progression Tests: 
HSPU
Toes to Bar 
Pull-up 

B. For time: 
20 Hang Power Cleans (95/65) 
20 Push Press 
20 Burpees 
10 Hang Power Cleans 
10 Push Press 
10 Burpees 
*40 Double Unders between each movement 

 

Wednesday, January 9 

Happy birthday Trace and Grace! 

A. Back Squat 5RM 

B. AMRAP 10:00 
15 HSPU
10 Cal Row 
5 Thrusters (115/85) 

 

Thursday, January 10 

A. Push Press 3RM 

B. For time: 
20 DB Box Step Overs 
20 DB Push-up and Row 
200m DB Farmer Carry 
20 DB Push-up and Row 
20 DB Box Step Overs 

 

Friday, January 11 

Happy birthday Sonya and Kristen! 

A. Squat Clean + Hang Squat Clean 
Technical Max 

B. AMRAP 4:00 x 4 
400m Run 
20 Alt DB Snatch 
Max Strict Pull-ups / Kipping Pull-ups / Chest to Bars / Muscle-ups 
*increasing difficulty on pull-up each round 

 

Saturday, January 12 

Happy birthday Amanda O. (Saturday) and Evan R. and Chris M. (Sunday)! 

A. Partner ‘Bert’ 
For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

Earlier Event: December 30
December 31 - January 5
Later Event: January 11
January 14 - January 19