October 26 - October 31

Our 7th Annual Turkey Burpee is quickly approaching on Thanksgiving Day! This year our event will benefit Our Calling, an organization that assists the unsheltered homeless in Dallas through education, mentoring, recovery and resource distribution. You can read more about Our Calling at ourcalling.org. 


To sign up visit crossfitflowermound.wodify.com and choose ‘Sessions’ then ‘Turkey Burpee’. Email lindsey@crossfitflowermound.com with your T-shirt Size. The event will be $30 for the workout OR the 5k and $40 for BOTH. All money will be donated to Our Calling. 


There will be an un-chipped 5k, which will begin at 7:30 am and a CrossFit workout. Heats for the workout will begin at 8:00 am and will run every 15 minutes. They will be first come first served, so if you need an early time be sure to sign up early. The workout will be released the week of Thanksgiving, but can be scaled however you wish for the event. Email Lindsey with questions! 

 

Monday, October 26

Happy birthday Carly, Cecila, Chaille and JL! 

A. Push Press
2 x 5 at last week’s weight
3 x 3 add 5-10%

B. AMRAP 20:00
20 KB Swings (53/35) 
20 Burpees
20 Jumping Squats


Tuesday, October 27

A. Back Squats
1 x 5 at 75%
2 x 5 at 80%
2 x 4 at 85%

B. 5 Rounds: 
12 Pull-ups
12 Tall Box Jumps
12 Deadlifts (205/155) 
*Time cap: 15:00


Wednesday, October 28

A. Squat Snatch
3-3-3-3-3

B. 3 Rounds: 
15 Hang Power Cleans (135/95) 
400m Run
*Time Cap: 10:00


Thursday, October 29 

A. Penally Row
5 x 5 add 5-10#

B. For time: 
50 Wall-balls (20/14)
15 Handstand Push-ups
30 Wall-balls
10 Handstand Push-ups
15 Wall-balls
5 Handstand Push-ups
*Time Cap: 13:00 


Friday, October 30 

Happy birthday Cliff! 

A. Goodmornings
5 x 10 at 10/15 Weight

B. 4 Rounds: 
300m Row
30 Push-ups
10 Power Snatches (95/65) 
10 Toes to Bar
*Time Cap: 18:00 


Saturday, October 31

A. Back Squats
1 x 5 at 75%
2 x 5 at 80%
2 x 4 at 85%

B. 1/2 Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run