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July 6 - July 10

As a reminder, we have our Community Workout coming up on Saturday, July 18 at 8:00 am at our Lewisville location (1400 Moccasin Trail St 18). From 9:00-10:30 we will have our Performance Seminar where the first 45 minutes will cover nutrition and the Fluff to Buff challenge that will begin Monday, July 20 and the second 45 minutes will cover a movement in CrossFit that we find people struggle with. The Community Workout and Performance Seminar are both free to members and non-members. Body Analytics will be out the whole morning from 8:00-12:00 doing Body Compostition testing. Email lindsey@crossfitflowermound.com for more information.  

 

Monday, July 6

A. Front Squat
Every 2:00 x 5
5 Reps at 50% of Back Squat

B. 5 Rounds:
200m Run
15 Toes to Bar
15 Floor Press (95/65)


Tuesday, July 7

A. Find a 1 Rep Max Push Jerk

B. For Time:
75 KB Swings
50 Step-ups holding KB
25 Burpee Pull-ups

 

Wednesday, July 8

Happy birthday Josh C. !

Some of you may remember Jim Leddon. He was one of our very first members at CrossFit Lewisville (CrossFit Denton County at the time). He was in the Air Force and life took him away from the gym. He later returned to CrossFit Flower Mound in the fall of 2013 and was a member for several months attending mainly the 8 and 9 am classes.

Jim suffered a Basilar Artery Stroke on Sunday, June 14 and passed away this past Thursday. He was an awesome person and we wanted to honor him in the best way we know how- a workout.

 

A. 100 Walking Lunges
*Not for Time

B. ‘ Team Jim’
2 Rounds:
15 Shoulder to Overhead (135/95)
84 Double Unders
31 Cleans (135.95)

 

Thursday, July 9

Happy birthday Ashley C!

A. Overhead Squat
10-10-7-7-5-5

B. Every 3:00 x 5
22/17 Calorie Row
100m Farmer Carry (53/35)

 

Friday, July 10

Happy birthday Greg and Tucker!
This weekend Noreen G. has a  birthday! We hope you have a great weekend!

A1. Goodmornings 4 x 10
A2. Ring Rows 4 x 10

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

Earlier Event: June 28
June 29 - July 3
Later Event: July 12
July 13 - July 17