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September 9 - Setpember 14


*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!

Monday, September 9

Happy Birthday Meghan T, Reza G, and Shane M!  

A. 3 Set Pull-up Test
*strict  

B. Nancy 
5 Rounds
400m Run
15 Overhead Squats (95/65)

 

Tuesday, September 10

Happy Birthday Drew A and Nathan H!

A. Make-up Test 

B. 1:00 on /:30 off x 5
Push-ups
Bike
Farmer Carry
*Max reps in 1:00

 

Wednesday, September 11

Happy Birthday Karen B.! 

A. "9/11 Tribute WOD"
2001m Row or 2001m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run
*If you start with a row, finish with a run and vice versa. 

 

Thursday, September 12

A. Make-up Test

B. Make up 9/11

or

AMRAP 14:00  
500m Row
25 Wallballs
8 Power Cleans (155/105)
4 STOH (155/105)

 

Friday, September 13

Happy Birthday Crystal S! 

A. Helen 
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups

 

Saturday, September 14

 Happy Birthday Matt K, Leslie S, Greg D, and Chris N!

 Battle of the Box!



Earlier Event: August 30
September 2 - September 7
Later Event: September 15
September 16 - September 21