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August 26 - August 31


* 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.  


Monday, August 26

A. Snatch
6 x 1 @ 87-90%


B. 3 Rounds
400m run
14 HSPU
20 KB Swings (53/35)


Tuesday, August 27

Happy Birthday Bruce C!

A. RDL 4 x 10

B. 6 Rounds, rest 2:00
10 Cal Bike
12 Pull-ups
20 Sit-ups


Wednesday, August 28

A. Push-Press 5 x 5 @ 85%

B. Partner 5k Row or Ski or Run or 10K Bike

Thursday, August 29

Happy Birthday Betina and Sam M!

A. Front Squat
3 x 5 

B. "The Gauntlet"
30 Pull-ups
300m run
30 Deadlifts (115/75)
300m run
30 STOH (115/75)
300m run
30 Calories bike/row/ski
300m run
30 Toes-to-bar
300m run
30 Power cleans (115/75)
300m run
30 Front squats (115/75)


Friday, August 30

A1. Strict Pull-ups 5 x -1

A2. HSPU 4 x -1

B. AMRAP 13:00
25 KB Swings 53/35
35 Sit-ups


 Saturday, August 31

A. 7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)



Earlier Event: August 16
August 19 - August 24
Later Event: August 30
September 2 - September 7