Free Community Workout Saturday: Join us for our FREE Community Workout THIS Saturday at 8:30 am. Email lindsey@crossfitflowermound.com with questions! 

Battle of the Box: Registration for our in-house competition begins next Wednesday. Find a partner (same sex) and get ready to get signed up. Workouts have already been posted in the Facebook page. 

Monday, July 23

Happy birthday Angela N. and Zach P.! 

A. Make-up Shoulder Press 1RM or Strict HSPU test

OR Push Press 6RM 

B. 1k AB Test
OR
1k Ski Test
OR
75 Cal Row Test
*Complete at least 1 from above

Tuesday, July 24 

Happy birthday Jud and Julia! 

A. Strict Pull-up Test

B. EMOTM x 28
1. 35 Double Unders
2. 15 HR Push-ups
3. 12 Box Jump Overs
4. 15 Sit-ups

Wednesday, July 25

Happy birthday Leslie, Stacy and Daniel!

A. Clean and Jerk 1RM

B. 3 Rounds, not for time: 
100m Farmer Carry (53/35) 
25ft HS Walk / Lateral Walks
4 Turkish Get-ups (2/side) 
400m Run

Thursday, July 26

Happy birthday Lilly, Becky and Robbie I.!

A. Make-up Shoulder Press 1RM or Strict HSPU Test 

OR Push Press 6RM 

B. 4 Rounds: 
25ft OH DB Walking Lunges (50/35) 
18 Toes to Bar

Friday, July 27 

A. Deadlift 1RM 

B. 1k AB Test
OR
1k Ski Test
OR
75 Cal Row Test
*Complete at least 1 from above

Saturday, July 28

Happy birthday Alyssa (Saturday) and Tonya (Sunday)!

FREE Community Workout at 8:30 am