Back to All Events

September 16 - September 21


*Upcoming 101 Class: Join us for our upcoming 101 Class on 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!


PARTNER WEEK! IF YOU HAVE A FRIEND OR FAMILY MEMBER WHO HAS BEEN INTERESTED IN COMING TO TRY CROSSFIT, HAVE THEM JOIN YOU FOR A PARTNER WORKOUT THIS WEEK! THEY CAN FILL OUT A WAIVER AT CROSSFITFLOWERMOUND.WODIFY.COM.

Monday, September 16

Happy BIrthday Jace, and Rogelio!

A. Helen make-up

or

With a partner
AMRAP20
75 KB Swings (53/35)
200m KB Carry
75 KB Squat Cleans
200m KB Carry
75 Toes-to-bar
200m KB Carry
75 KB Step-ups (24/20)
200m KB Carry


Tuesday, September 17

A. With a partner:
2K Row
50 HSPU / 75 HR PU
50 OHS (95/65) / 50 FS (95/65)
100/75 Calories Ski
50 HSPU / 75 HR PU
50 OHS (95/65) / 50 FS (95/65)



Wednesday, September 18

A. In teams of 4
150/100 cals on bike
*2 must hold barbell off ground
(225/175), (185/125)
200 Sit-ups
*2 must hold plate above head
(45/25), (35/15)
200m lunge
*2 must carry kbs
(53/35), (44/26)




Thursday, September 19

Happy Birthday Dave, Courtney L, and Zach!

A. With a partner
Double DT
10 Rounds
12 Deadlifts
9 Hang Cleans
6 Push-Jerks


Friday, September 20

Happy Birthday Kim S!

A. With a partner
2 Rounds
1,600m relay
45 Pull-ups or 15 Muscle-ups
1,600m relay
45 Thrusters (95/65)



Saturday, September 21

A. Hot Shots 19 
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull-ups
400m run



Earlier Event: September 7
September 9 - Setpember 14
Later Event: September 21
September 23 - September 28