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September 2 - September 7


*Upcoming 101 Class: Join us for our upcoming 101 Class on September 9, 11 and 13 from 4:45 - 5:45 am OR September 23, 24 and 26 from 6:00 - 7:00 pm. 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!

*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.  

*Labor Day: We are closed for normal classes but will have Open Gym for our members from 8:00-10:00 am. You do not need to register ahead of time.

TESTING WEEK!!!!

Monday, September 2

Happy Birthday Sarah G and Caleb C!

Open Gym from 8:00-10:00 am

Suggested Workout:
A. Filthy Fifty 
50 Box jump (24’)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge (50 steps)
50 Knees to elbows
50 Push press, (45#)
50 Back extensions
50 Wall ball shots, (20#)
50 Burpees
50 Double unders

Tuesday, September 3

A. 3-RM Push-Press 

B. "Chief" 
5 Rounds: 3:00 on / 1:00 off
3 Power Cleans (135/95)
6 Push-ups
9 Squats
*start back where you left off. 

Wednesday, September 4

Happy Birthday Steve F!

A1. Front Squat 7RM

A2. 3 Set HSPU Test

B. Row 500m or Run 400m x 3,
rest as partner goes

Thursday, September 5

Happy Birthday Tommy P and Alfredo!

A. 3 Set Toes-to-bar Test

B. 21-18-15-12-9-6-3
Push-Press (75/55)
250m row

Friday, September 6

Happy Birthday Tina!

A. Snatch 1RM

B. EMOTM 
200m Walking Lunge
Perform 7 Push-ups

Saturday, September 7

A. Make-up missed test 

or

4 Rounds
200m Plate Carry
15 Pull-ups
10 Hang Power Cleans (135/95)



Earlier Event: August 24
August 26 - August 31
Later Event: September 7
September 9 - Setpember 14