August 29 - September 3

Remember, our last Free Week of 2016 is this week- August 29 through September 3. All classes are free to anyone who has not participated in a free week before. Email lindsey@crossfitflowermound.com to register. 

Our next 101 Class is scheduled for next week- September 6, 7 and 8 at 5:30 pm at the Flower Mound location. The cost is $50. 

Next Monday, September 5 (Labor Day) we will have an Open Gym from 8:00-10:00 am. This is open to all members and you don't need to sign up prior to coming. 

Monday, August 29 

Happy birthday Betina and Christian! 

A. 3 Rounds: 
200m Row
15 Push-ups
200m Run
20 Squats

B. EMOTM x 20:00
Odds: 7-10 Toes to Bar
Evens: 16-20 KB Swings

 

Tuesday, August 30

A. Snatch Technique Work
Snatch + OHS + Snatch Balance

B. Rip
5 Rounds: 
200m Run
12 Thrusters (95/65) 
9 Box Jumps (24/20) 

 

Wednesday, August 31

A. Kipping Skill Work 

B. Nicole
AMRAP 20:00
400m Run
Max Rep Pull-ups

 

Thursday, September 1 

Happy birthday Amanda H. and Jason C.! 

A. Squat Therapy

B. Back Squats
5-5-5-5-5

C. Not for time: 
500m Row
100m Sled Drag
500m Row
200m Farmer Carry
500m Row
100m Sled Drag

 

Friday, September 2 

Happy birthday Aaron D.! 

A. Jerk Skill Work 

B. For time: 
60 Push-ups
50 Deadlifts (135/95) 
40 Burpees
30 Hang Power Cleans
20 Handstand Push-ups
10 Clean and Jerks

 

Saturday, September 3 

Happy birthday Teri and Steve F.  (Saturday)! 

A. Kipping Skill Work 

B. Snatch + OHS
5 x 1-2

C. 3 Rounds: 
50 Wall-balls (20/14) 
20 Burpees