November 13 - November 18

Next 101 Class: Join us for the next 101 Class November 27, 28 and 30 from 6:00 - 7:00 pm. This class gets you set up and ready to  join our community. The cost is $50. Email lindsey@crossfitflowermound.com to get registered. 

Monday, November 13

A. Power Clean + 2 Jerks
5 x 2

B. Karen
150 Wall-balls (20/14) 
*9:00 Cap

 

Tuesday, November 14 

Happy birthday Michelle H.! 

A1. Shoulder Press
1-1-1-1-1

A2. Pistol Practice 

B. 5 Rounds: 
5 Rope Climbs
100ft Farmer Carry
12/9 Cal Ski
15 GHD Sit-ups

 

Wednesday, November 15

A. Snatch Pull + Hang Snatch
6 x 1 at 70-80% 

B. 4 Rounds: 
15 Kipping HSPU
15 Toes to bar
400m Run

 

Thursday, November 16 

Happy birthday Mark D. and Scott Boose! 

A1. Box Squats
2-2-1-1-1

A2. Max Kipping Pull-ups x 3 

B. 8 Rounds: 
Bike :20 at Max
10 Squats + Broad Jump
10 KB Swings
Walk/Rest :45
 

Friday, November 17 

Happy birthday Minu and Steph W.! 

A. Row 250m x 5
Rest 1:00
Hold 80-85% 

B. Elizabeth
21-15-9
Cleans (135/95) 
Ring Dips

 

Saturday, November 18 

Happy birthday Eric, Angela and Valerie (Sunday)! 

A. 4 Rounds: 
9 Hang Power Snatches (115/75) 
12 Chest to Bar Pull-ups
18 Box Jump Overs (24/20) 
Rest 2:00 between rounds