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October 7 - October 12


*Upcoming 101 Class: Join us for our upcoming 101 Class on October 7, 9 and 11 from 4:45 - 5:45 am or October 21, 22, and 24 from 6:00 - 7:00pm. The cost is $50, and you get that back as credit towards your first month when you finish. Email lindsey@crossfitflowermound.com to get registered!

*There will NOT be any Saturday classes until November 16. We will be doing the Open on Saturdays from October 12 through November 9 on Saturday mornings! If you are registered for the Open, be sure to look on Wodify on Thursday night for heat times for Saturday morning. 

Monday, October 7

Happy Birthday Veronica!

A. Toe-to-bar
5 x 60%

B. AMRAP5
9 Hang Power Snatches (95/65)
9 Burpees over the bar
2:00 rest
AMRAP5
35 Double-unders
10 HSPU

Tuesday, October 8

Happy Birthday Jimmy!

A. With a partner complete
1,500m Row
6 Rounds of Cindy (5/10/15)
1,000m Row 
8 Rounds of Cindy
750m Row
10 Rounds of Cindy

Wednesday, October 9

Happy Birthday Derek F and Laura K!

A. Fall Clean Complex
5 x 2 @ 85-90%

B. Bike
4 x 30/23 cals

Strict HSPU
4 x Max

Thursday, October 10

A. Strict Pull-ups
EMOTM6 @ 50%

B. 4 Rounds
400m Run
10 Deadlifts at (225/175)

Friday, October 11

A. Overhead Squats
6 x 6 (same weight as last time)

B. AMRAP 8 Minutes
9 Push-Press (115/75)
15 Toes-to-bar

Earlier Event: September 27
September 30 - October 5
Later Event: October 13
October 14 - October 19