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August 5 - August 10


* CrossFit 101: Join us for our upcoming 101 Class August 5, 7 and 9 from 4:45 - 5:45 am or August 26, 27 and 29 from 6:00-7:00 pm. The cost is $50. Email 

 * Body Fat Testing by Body Analytics: Body Analytics is scheduled to come out on Saturday, August 10 from 8:00 - 12:00. Register to have your body fat tested once for $59 or twice (have it tested again at a later date) for $90. http://bodyanalyticstx.com/GymEvents/Crossfit-Flower-Mound

 *Team Series #4: Don’t forget our 3rd Team Series on August 11!

*Mark your calendar for our Community Workout on Saturday, August 17 at 8:30 am! It’s free for anyone so bring family and friends!

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


Monday, August 5

Happy Birthday Paul H, Jennifer J, and Werner!

A. EMOTM6
Kipping Pull-ups x 8 -10
or
Muscle-ups x 2 - 3 

B. AMRAP27
30 Wallballs
20 Burpees
500m Row


Tuesday, August 6

A. Front Squat
3 x 8 @ LLW

B. 4 Rounds
30 KB Swings
30 Push-ups
100m Suitcase carry


Wednesday, August 7

A. 3-RM Push-Press
5 x 3 @ 80%

B. 1:00 on / 1:00 off
Air Squats
Strict Pull-ups
Double-unders
200m run
DB snatches
Box Jumps
Sit-ups


Thursday, August 8

Happy Birthday Jeannette and Zane!

A1. Ring Push-ups
4 x 10-15

A2. Tuck-ups
4 x 20-25

B. 1k row x 3
rest equal to row time


Friday, August 9

Happy Birthday Mike R!

A. Snatch
5 x 3 @ 75%

B. "Nasty Girls"
3 Rounds
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, (135/95)


Saturday, August 10

Happy Birthday Amy!

A. Strict Pull-ups
4 x -1

B. AMRAP 18:00 (with a Partner)
18 Wall Ball Shots (20/14)
18 Kettlebell Swings (53/35)
18 Box Jumps (24/20)
18 Plate Burpees (onto 45 lb bumper plate)



Earlier Event: July 28
July 29 - August 3
Later Event: August 10
August 12 - August 17