September 14 - September 18

We have a Community Workout coming up this Saturday, September 19 at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Road St 200). This is free to anyone and everyone.

Next week, September 21-25 is our FREE WEEK. The whole week is open to anyone new. If you attend 3 or more times during the free week you will be eligible for the CrossFit 101 Class (held on Sept 28, 29 and Oct 1) for only $25 (regularly $50). Email lindsey@crossfitflowermound.com to get signed up.

Monday, September 14

A. Shoulder Press 5 x 4

B. Ring Rows 4 x 8
:02 pause at top

C. ‘Nancy’
5 Rounds:
400m Run
15 Overhead Squats (95/65)

 

Tuesday, September 15

A. Deadlifts 5 x 5

B. Ring Dips 4 x 8

C. Make-up Nancy

D. AMRAP 12:00
3, 6, 9, 12…. Etc
Toes to Bar
Push Press (95/55)

 

Wednesday, September 16

Happy birthday Andrew!

A. Double Under Skill Work

B. ‘Barbara’
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

 

Thursday, September 17

Happy birthday Peter!

A. Floor Press 7-7-7-7

B. Pull-ups
4 x 75% of max

C. 3 Rounds:
12 Power Snatches (75/45)
250m Row
*8:00 Cap

 

Friday, September 18

Kim Silva has a birthday this weekend- we hope you have a great weekend!

A. Back Squats
2 x 8 at 70%
3 x 7 at 75%

B. Pressing Work 5 x 10

C. 100 KB Swings
5 Burpees for every break

Rest 5:00

1 Mile Sprint