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September 30 - October 5


*Upcoming 101 Class: Join us for our upcoming 101 Class on  October 7, 9 and 11 from 4:45 - 5:45 am or October 21, 22, and 24 from 6:00 - 7:00pm. 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 weeks! We want to begin making teams in the next week. 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!

This Saturday, October 5 is the LAST Saturday class until November 16. We will be doing the Open on Saturdays from October 12 through November 9 on Saturday mornings!

 

Monday, September 30

Happy Birthday Vijaya!

A. Strict Pull-ups
EMOTM 6:00
50% set 

B. CF Open 15.5
27-21-15-9
Calories on Rower
Thrusters (95/65)

 

Tuesday, October 1

Happy Birthday Amber K!

A. RDL
4 x 10 

B. AMRAP 13:00
300m run
12 Toes-to-bar
15 Push-ups


Wednesday, October 2

Happy Birthday Shayla, Michael R, and Grace W!

A. Hollow Body Practice

B. 3 Rounds (Team of two share however)
30 Burpeee Pull-ups
50 Wallballs
200m farmer carry
30 DB Snatches
50/37 Cals on Bike
200m farmer carry


Thursday, October 3

A. Shoulder Press
6RM

B. 4 Rounds of
:60 on / :60 off
Ski for meters
Box Jump overs
KB Swings



Friday, October 4

Happy Birthday Ceresa!

A1. OH Lunge 3 x 30 (15/15)

A2. DB Rows 4 x 8-10

B. AMRAP 9:00
3 Power Cleans (135/95)
3 CTB Pull-ups
add 3 reps each round


Saturday, October 5

Happy Birthday Kathryn D!

A. Push-Jerk technique work

B. 3 Rounds with a partner
400 run (together)
50 STOH 135/95
50 T2B
*share reps as needed



Earlier Event: September 21
September 23 - September 28
Later Event: October 6
October 7 - October 12