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July 31 - August 5


Join us for our next 101 Class- August 7, 8 and 10 from 6:00 – 7:00 PM. Cost is $50 and gets you get up to join our community! Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, July 31

Happy birthday Joel F., Brad S. and Troy!

A. EMOTM x 8:00

O – 5 unbroken clean and jerks 135/95 115/75

E – 10 tall box jumps 30/24 24/20

B. 4 rounds, rest 3:00 between rounds
10 ring push-ups
15 toes-to-bar
200m run

 

Tuesday, August 1

Happy birthday Joel L.!

A1. Front Squats 2 x 8 @ 50%

A2. Strict Pull-ups 5 x 50-60% (same number each set)

B. Every 3:00 x 4
250m row
8 unbroken deadlifts 225/165 195/135
Goal: 1:15 / round

 

Wednesday, August 2

Happy birthday JB!

A. 5 rounds
200m farmer carry
10 kettlebell push-press 53/35 44/26
15 burpees to a 12” touch
20 kb lunges

 

Thursday, August 3

Happy birthday Mike C. and Tearah!

A. Power Snatch 2-2-2-2-2

B. 7 sets of, rest 2:00 between sets
3 rounds
5 pull-ups
10 push-ups
15 squats

 

Friday, August 4

Happy birthday Bryan, Skip and Kim M.!

A. Split Jerk 1 RM

B. 200m sprint x 8, rest :60 between runs

 

Saturday, August 5

Happy birthday Paul H., Koury and Jen J.!

A. Front Squat 2 x 8 @ 60%

B. “Badger”
3 rounds
30 squat cleans 95/65
30 pull-ups
800m run

Earlier Event: July 23
July 24th - July 29th
Later Event: August 6
August 7th - August 12th