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April 30 - May 5


CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Team Series: Our 1st of 4 Team Series is coming up this SUNDAY, May 6 at 2:00 PM. Workouts will be released on Facebook on Sunday night. Based on the workouts posted you will decide whether you want to do RX or Scaled for the full day. You’ll register on Wodify under the appropriate division no later than Thursday at noon. When you show up on Sunday teams will be picked at random for you. This event is FREE, does not count as one of your sessions for the week and is for members only. It’s just a fun way to be with friends and get a great workout in- it will be a fun time, don’t miss out. ALL skill levels are welcome… it’s JUST FOR FUN!

 

Monday, April 30

A1. Step-ups
4 x 10 (each leg)

A2. Tempo Ring Rows
4 x 5-8

B. AMRAP 6:00
6 Thrusters (115/75)
6 Box Jumps Overs
rest 3:00
AMRAP 6:00
15 Cal Row
10 Power Snatches (115/75)

 

Tuesday, May 1

Happy birthday Jeff!

A1. Good Mornings
3 x 15

A2. Strict Handstand Push-ups
4 x -1

B. 12-10-8-6-4-2
Deadlifts (225/155)
Burpees Over Bar

 

Wednesday, May 2

A. Strict Pull-ups
4 x -1

B. 4 Rounds:
500m Row
400m Run
Rest 4:00

 

Thursday, May 3

A. Thrusters
7-7-7-7

B. AMRAP 4:00 x 3
5 Burpee Chest to Bar Pull-ups
10 Russian Swings
20 Double Unders
Rest 2:00

 

Friday, May 4

Happy birthday Justin and Cara!

A. EMOTM x 10
3 Power Cleans at 75-80%

B. AMRAP 16:00
25 Wall-balls
10 HSPU
200m Run

 

Saturday, May 5

Happy birthday Melissa!

A. Floor Press
5-5-5-5-5

B. Teams of 4
100 Thrusters (75/45)
100 Toes to Bar
100 Cal Ski
Every 1:00 1 person runs 200m

Earlier Event: April 21
April 23 - April 28
Later Event: May 6
May 7 - May 12