October 16 - October 21

Join us for our next Community Workout this coming Saturday, October 21 at 8:30 am. This is an awesome opportunity to come check out the gym, meet some of the coaches and get a workout in! It’s free to anyone and everyone. If you have never been in you can register at crossfitflowermound.wodify.com. Email lindsey@crossfitflowermound.com for more information.

101 Class: November 6, 7 and 9 from 4:45 – 5:45 AM. Join our community by stating with the 101 Class. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, October 16

A1. Good Mornings
4 x 8

A2. Strict Pull-ups
80-70-60-70-60%

B. 5 Rounds:
15 HSPU (9)
40 Walking Lunges

 

Tuesday, October 17

Happy birthday Matthew Chapman and Mallory S.!

A1. Floor Press
6-6-6-6

A2. Glute Ham Raises
5 x 5-7

B. AMRAP 9:00
15 Front Squats (115/75, 95/65)
75 Double Unders (50)

 

Wednesday, October 18

Happy birthday Marcus

A. Clean and Jerk
6 x 2 at 80%

B. 750m Row x 3 at 85% pace
Rest 4-5 Minutes between each

 

Thursday, October 19

A. Box Squat
4 x 6

B. AMRAP 12:00
20/15 Unbroken Set of Pull-ups (15/12)
200m Run

 

Friday, October 20

A. Pendlay Row
6-6-6-6

B. Diane
21-15-9
Deadlifts (225/115, 185/135, 165/115)
HSPU (12-9-6, 9-6-3)

 

Saturday, October 21

Happy birthday Akshay (Sunday)!

Community Workout at 8:30 AM