October 30 - November 4

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 30

Happy birthday Andy and Laura J.! 

A1. Good Mornings
4 x 8 

A2. Strict Pull-ups
4 x 70% 

B. EMOTM x 10
Odds: 7 Deadlifts (275/225/185, 185/145/115)
Evens: Ring Push-ups (7-10/5-7) 

Tuesday, October 31

A. Shoulder Press
6 x 3 at 80%

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

Wednesday, November 1 

A. Clean and Jerk
6 x 2 at 85%

B. 5 Rounds: 
10 Step-ups on Right
10 Step-ups on Left
15 KB Swings 

Thursday, November 2 

A. Box Squat
4 x 4
*5 Broad Jumps between sets 

B. AMRAP 21:00
2 Rope Climbs
20/17 Cal AB
200m Farmer Carry (53/35) 
20/17 Cal Ski
200m Overhead Plate Carry (45/25) 
25/21 Cal Row 

Friday, November 3

Happy birthday Frank, Brandon M. and Lanna!

A1. Strict HSPU
5 x 5 

A2. Toes to Bar
5 x 50% 

B. 21-15-9
Chest to Bar Pull-ups
Box Clear Overs (24/20) 

Saturday, November 4 

Happy birthday Courtney!

A. Hero WOD