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June 4 - June 9


101 Class: Our next 101 Class is June 18, 19 and 21 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

Next Community Workout: Join us for our next Community Workout on June 23 at 8:30 am. This is free to anyone and everyone ages 14+. Email lindsey@crossfitflowermound.com with questions! 

Elementary + Middle School Summer Conditioning: Our summer conditioning programs begin Monday, June 11. Middle School will meet Monday/Wednesday/Friday from 9:00-10:00 am and Elementary will meet Tuesday/Thursday 9:00-10:00 am. Purchase a punchcard and attend throughout the summer. Email lindsey@crossfitflowermound.com to get registered! 

Monday, June 4 

Happy birthday Wayne! 

A. Back Squat
3 x 6 at 80% of 6RM

B. Not for time: 
100ft Suitcase Carry x 4
:30 Assault Bike x 5
400m Run x 3

C. Pendlay Rows
3 x 12-15

D. Hip Hinge: Step-ups
30 reps/leg

Press: Tempo Push-ups
30 reps with 3-5 sec up/down

 

Tuesday, June 5 

Happy birthday Angela!

A. Hip Hinge: Deadlift
5 x 3 at 80% 

Press: Shoulder Press
5 x 3 at 80% 

B. 15-12-9-6-3
Thrusters (95/65) 
Pull-ups
200m Run
*15:00 cap

 

Wednesday, June 6 

Happy birthday Susy and Sean! 

A. Pull-ups  
2 x 70% 
2 x 80% 

B. Hip Hinge: Goodmornings
4 x 10-12

Press: Strict Handstand Push-ups
3 x 80% 

C. EMOTM x 14
Odds: 3-5 Power Snatches at 70-75% 
Evens: Double Unders (around :20) 

 

Thursday, June 7

Happy birthday Mallorie! 

A. Clean and Jerks
Every :90 x 8
2-3 Reps at 70-75% 

B. 6 Rounds: 
250m Row
20 Box Jumps (24/20) 

C. Hip Hinge: Step-ups
30 Reps/leg

Press: Tempo Push-ups
30 reps with 3-5 seconds up/down

 

Friday, June 8 

A. Ring Rows
24 Reps- Tempo

B. Hip Hinge: Glute Ham Raises
4 x 70-80% 

Press: Push Press
3 x 6 at 80% of 6RM

C. Teams of 3
3 Rounds: 
100 Goblet Squats
100 KB Swings
200m Overhead Carry

 

Saturday, June 9 

Happy birthday Chris J. (Saturday) and Gene, Justin and Jake W. (Sunday)! 

A. Make-up missed Strength work 

B. 21-15-9
Deadlifts (185/125) 
Chest to Bar Pull-ups

Earlier Event: May 27
May 28 - June 2
Later Event: June 10
June 11 - June 16