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September 23 - September 28


*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!

*CrossFit Open: Get signed up for the CrossFit Open. The first workout will be announced in 2.5 weeks! We want to begin making teams in about two weeks. So, get registered soon at games.crossfit.com. The workouts will be done on Saturday mornings OR Monday during class. Make sure to register under ‘CrossFit Flower Mound’ as your affiliate! Email lindsey@crossfitflowermound.com with questions!


Monday, September 23

A. Power Clean + Squat Clean + Front Squat
work to heavy single, no misses
1 x 1

B. 4 Rounds
400m run
25 Pull-ups



Tuesday, September 24

A. Fight Gone Bad
3 Rounds, Max reps each station
Wallballs
Sumo deadlift high pulls
Box Jumps
Push-Press
Row for calories
-rest


Wednesday, September 25

Happy Birthday Thomas P and Drew E!

A. Toes-to-bar
:20 on / :40 off x 7
Max Reps

B. 3 Rounds of 
2:00 on / 2:00 off
Rowing
Step-ups (50/35)


Thursday, September 26

A. OH Squat
6 x 5 

B. CF Open 14.1
AMRAP 10
30 Double-unders
15 Power Snatches (75/55)


Friday, September 27

A. Ring Rows
6 x :30 Max reps

B. AMRAP 27:00
400 run
20 Push-ups
25 KB Swings
30 Sit-ups


Saturday, September 28

Happy Birthday Brittney C and Scott B!

A. CF Open 12.3
AMRAP18
15 Box Jumps
12 Deadlifts (115/75)
9 Push-Jerks (115/75)



Earlier Event: September 15
September 16 - September 21
Later Event: September 27
September 30 - October 5