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July 2 - July 7


July 4: We will not have classes on Wednesday, July 4th. See the at home workout posted below and get in something with your family! Make sure to come on Saturday for a workout to honor and celebrate the lives of the five Dallas Police officers who were killed on July 7, 2016. 

Next 101 Class: July 9, 10 and 12 from 4:45 - 5:45 am. Email lindsey@crossfitflowermound.com to get registered. The next scheduled class is July 23, 24 and 26 from 7:00 - 8:00 pm. 

Community Workout: Join us for a Free Community Workout on Saturday, July 28 at 8:30 am. Bring family and friends to check out our community!

Monday, July 2 

A. Back Squat
1 x 6 at 90% of 6RM

B. Teams of 2: 
30 Shoulder to Overhead (135/95)
30 Burpees over Bar
30 Toes to Bar
40 Shoulder to Overhead (115/85) 
40 Burpees over Bar
40 Toes to Bar
50 Shoulder to Overhead (95/65) 
50 Burpees over Bar
50 Toes to Bar

 

Tuesday, July 3 

Happy birthday Phill! 

A. 1 Clean and Jerk
Every 2:00 x 5
around 90% 

B. With a running clock: 
0:00- 800m Run
5:00- 400m Run
8:30- 400m Run
11:00- 200m Run
13:00- 200m Run
15:00- 200m Run
17:00- 200m Run

C. Hip Hinge: Step-ups x 38

Press: Tempo Push-ups x 38 

 

Wednesday, July 4 

At home workout: 
AMRAP 30:00
40 HR Push-ups
50 Walking Lunges
60 Sit-ups
70 Air Squats  
 

Thursday, July 5

Happy birthday Will! 

A. Hip Hinge: Deadlift
3 x 1 at 95% of 1RM

Press: Shoulder Press
3 x 1 at 95% of 1RM

B. AMRAP 8:00
13 Chest to Bar Pull-ups
7 Hang Squat Snatches (115/75) 

C. Hip Hinge: Step-ups x 38 

Press: Tempo Push-ups x 38 

 

Friday, July 6

A. Back Squat
2 x 6 at 70% of 6RM

B. Every 2:00 x 10 rounds
30 Double Unders
15 KB Swings
10 Push-ups

 

Saturday, July 7 

Happy birthday Lisa H. and Shaun! 

A. Make-up Strength Work 

B. The Dallas Five
5 Rounds: 
700m Run
7 Burpee Muscle-ups
16 Thrusters (115/75) 

 

Earlier Event: June 24
June 25 - June 30
Later Event: July 8
July 9 - July 14