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June 25 - June 30


CrossFit 101 Class: Join us for our next 101 Class July 9, 10 and 12 from 4:45-5:45 am. Email lindsey@crossfitflowermound.com to register.

Team Series: Make a team of 4 (2 females and 2 males). Email lindsey@crossfitflowermound.com with your team members names by Friday, June 29. Team Series is this coming Sunday, July 1 at 2:00 pm. Workouts are posted on Facebook. We must have 5 teams to make the event, so sign up quick!

July 4: We will be closed Wednesday, July 4th. We will post a workout for you to do at home. Enjoy the day with family and friends!

 

Monday, June 25

Happy birthday Matt M and Brandon M!

A1. Back Squats
2 x 6 at 87% of 6RM

A2. Strict Pull-ups
3 x -2

B. 5 Rounds, not for time:
100ft Suitcase Carry
10 Tall Box Jumps
10 Renegade Rows

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

 

Tuesday, June 26

Happy birthday Molly!

A. Hip Hinge: Glute Ham Raises
4 x 5-7

Press: Strict HSPU
4 x -2

B. 4 Rounds:
20 Wall-balls (20/14)
20 KB Swings (70/53)

 

Wednesday, June 27

A. Hip Hinge: Deadlift
5 x 1 at 90% of 1RM

Press: Shoulder Press
5 x 1 at 90% of 1RM

B. 30 Cal Row x 4
Rest 2x Effort

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

 

Thursday, June 28

A. Overhead Squat Work
4 x 10

B. AMRAP 16:00
20 Toes to Bar
10 Burpees
5 Overhead Squats (135/95)

 

Friday, June 29

A. Clean and Jerks
Every :90 x 5
1 Rep- Add from last week

B. Every 3:00 x 5
200m Run
then, pick one of the following:
10 Ring Rows
10 Pull-ups
10 Chest to Bar Pull-ups
5 Bar Muscle-ups
1-3 Ring Muscle-ups                    

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

                                                        

Saturday, June 30

A. Make-up missed strength work

B. 3 Rounds:
400m Run
25 Thrusters (75/55)

Earlier Event: June 17
June 18 - June 23
Later Event: June 30
July 2 - July 7