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August 19 - August 24


* CrossFit 101: Join us for our upcoming 101 Class August 26, 27 and 29 from 6:00-7:00 pm. The cost is $50. Email 

*Battle of the Box: Get signed up for Battle of the Box on September 14! This is an in-house competition for our community. The cost is $30/person and includes a t-shirt. Find a partner and get signed up at crossfitflowermound.wodify.com.

**Vote for us as BEST CrossFit in Denton County!  https://bestofdentoncounty.com/residents-choice/

 

Monday, August 19

Happy Birthday Whitney!

A. Front Squat
4 x 8 10% less than last week, recovery squat day

B. 3 Rounds, then 400m run, then rest 2:00
10 Heavy KB Swings (70/53)
10 Toes-to-bar 

3 Rounds, then 400m run, then rest 2:00
10 Hang Power Cleans 95/65
10 Front Squats

3 Rounds, then 400m run, then rest 2:00
10 Pull-ups
10 Burpees

 

Tuesday, August 20

A1. Strict Pull-ups 5 x -1 
A2. HSPU (Kipping) 4 x -1

B. Partner style, split reps, run together
"Kelly"
5 Rounds
400m run
30 Wallballs (20/14)
30 Box Jumps (24/20)

 

Wednesday, August 21

Happy Birthday Jason T. and Michael Sr !

 A. Snatch
5 x 2 @ 85%

 B. 500m ski
50 Push-Press (75/55)
750m row

 

Thursday, August 22

A. Toes-to-bar Skill Work

B. With a partner complete:
Row 100 calories
100 Toes-to-bar
100 Back Squats (95/65)
Bike 75 calories
75 Tuck-ups
75 Front Squats (95/65)
Ski 50 Calories
50 Sit-ups
50 OH Squats (95/65)

 

Friday, August 23 

A. 3-RM Push Press
5 x 3 @ 85% 

B. 8 Rounds
15 Pull-ups
20 Push-ups

 

Saturday, August 24 

Happy Birthday Brad T and Gared Parker!

 A. "Luke"
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (53/35)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run



Earlier Event: August 10
August 12 - August 17
Later Event: August 24
August 26 - August 31