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May 28 - June 2


CrossFit 101: Join us for our next 101 June 4, 6 and 8 from 5:15 - 6:15 am or June 18, 19 and 21 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to register. 

Team Series Week 2: Next Sunday, June 3, join us for our second Team Series! Workouts will be released on the Community FB page and you will be able to register shortly after. 2:00 pm. 

 

Monday, May 28

Happy birthday Brynn and Collin! 

Murph

 

Tuesday, May 29 

Happy birthday Shannan! 

A, Back Squat
6 x 6 at 75% of 3RM
Every :90

B. 10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95) 
Calorie Row

 

Wednesday, May 30 

A. Press: Push Press
6 x x at 75% 

Hip Hinge: Good Mornings
4 x 8-10

B. 20-40-60-80
Walking Lunges
Double Unders
KB Swings

 

Thursday, May 31 

A. Pull-ups
4 x 70% of 3RM

B. With a partner, alternate each round
AMRAP 6:00
6 Thrusters (115/75) 
6 Burpees over Bar

then 

AMRAP 6:00
10 Box Jump Overs
10 Toes to Bar

 

Friday, June 1 

Happy birthday Amy! 

A. Hip Hinge: Deadlifts
4 x 6 at 75% of 1RM
Every 2:00

Press: Strict Handstand Push-ups  
4 x 70% 

B. 4 Rounds: 
20 Hang DB Clean and Jerks (50/35) 
20 Pull-ups
400m Run

 

Saturday, June 2 

Happy birthday Cass, Rachel and Jim B. (Sunday)! 

A. Make-up strength work 

B. For time: 
100 Calorie Row
100 Sit-ups
100 Push-ups
100 Calorie Row

Earlier Event: May 20
May 21 - May 26
Later Event: June 2
June 4 - June 9