September 5 - September 10

Our FREE WEEK is quickly approaching! The week of September 21 through September 25 we are opening all of our classes to anyone new! Bring friends, family, etc to come check it out! If you come three or more times that week you can get the CrossFit 101 class that will be held September 28, 29 and October 1 from 6:30-7:30 pm for only $25 (regular price is $50)! If the class time doesn’t work for your schedule you can also schedule the CrossFit 101 Private sessions for half off during the month of October! Email lindsey@crossfitflowermound.com to get registered for the free week! 


Tuesday, September 8

Happy birthday Renata!

A. Max set of Pull-ups

B. Back Squats
10 at 65%
8 at 70%
3 x 6 at 75%

C. AMRAP 8:00
15 Box Jumps
20 Sit-ups
100m Run

Wednesday, September 9

Happy birthday Lauren H. and Shane! 

A. Make-up Max set of Pull-ups

B. Shoulder Press
5 x 3 at 75%

C. ‘Grace’ 
30 Clean and Jerks (135/95) 

D. 500m Row x 3
Rest 4:00 between each

Thursday, September 10

A. Make-up Grace

B. Deadlifts 5-5-5-5-5

C. Ring Dips
4 x 10-12

D. 4 Rounds: 
15 Burpees
15 Pull-ups
15 Thrusters (75/45) 
*12:00 Cap

Friday, September 11

Happy birthday Karen and Elizabeth! 

A. 9/11 Tribute Workout
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. 

The 2001m row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
The 125lb Thrusters represent the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower.
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined.
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.

*35:00 Cap

B. Pressing Work
5 x 10 


Saturday, September 12

Tomorrow (Sunday) is Tina M. and Cristie L. birthdays! We hope you guys have a great weekend!

A. Back Squat
10 at 65%
8 at 70%
3 x 6 at 75%

B. ‘DG’
AMRAP 10:00
8 Toes to Bar
8 DB Thrusters (35/20) 
12 DB Walking Lunges (35/20)