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July 16 - July 21


CrossFit 101 Class: Join us for our next 101 Class July 23, 24 and 26 from 7:00-8:00 pm. The cost is $50 and will get you set up to join with a monthly membership or punch card. Email lindsey@crossfitflowermound.com with questions or to get registered.

Free Community Workout: Join us at our next Community Workout on Saturday, July 28 at 8:30 am. It’s free to anyone and every 14+. Come check out the gym, meet some of the coaches and get a great workout!

Team Series: Our last Team Series for the summer is Sunday, August 5. Save the date. More information coming soon.

Battle of the Box: Our annual in-house competition is scheduled for Saturday, September 8. Save the date and start looking for your partner!

 

Monday, July 16

A. Back Squat
2 x 6 at 70%

B. Strict Pull-ups
2 x -2

C. 3 x 1k Row
*Rest 3-4 Minutes between each

 

Tuesday, July 17

Happy birthday Pete!

A. Shoulder Press 1RM

B. For time:
1 Mile Run
35 Thrusters (95/65)
*Compare to 4/2/18
*10:00 Cap

 

Wednesday, July 18

Happy birthday Josh K.!

A. Strict Pull-up Test
Every 4:00 x 3

B. EMOTM x 20
1. Cleans (155/105, 135/95, 115/75)
2. Farmer Carry 100ft
3. 12/8 Cal AB
4. :20-:30 Hollow Hold

 

Thursday, July 19

Happy birthday Jamie!

A. Back Squat 6RM

B. 4 Rounds:
25 KB Swings
10 Burpee Box Jumps
Rest 1:30

 

Friday, July 20

A. Strict HSPU Test
Every 4:00 x 3

B. 5 Rounds:
13 Toes to Bar
18 Push Press (95/65)

 

Saturday, July 21

Happy birthday Jake F.!

A. Make-up any maxes you missed during the week

Earlier Event: July 8
July 9 - July 14
Later Event: July 22
July 23 - July 28