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July 30 - August 4


CrossFit 101 Class: Join us for our next 101 Class August 6, 8 and 10 from 4:45-5:45 am. 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.

Team Series: Our last Team Series for the summer is Sunday, August 5. Sign up on Wodify by Friday, August 3.  

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

CrossFit Tots, Kids and Teens Fall Program: Have a child (preschool through middle school) who needs to be active all year around or needs a supplement to their sport? We have a program for them!

 

Sign them up for our CrossFit Kids program starting August 20th. Email lindsey@crossfitflowermound.com to get them signed up!

 

CrossFit Tots (4 yr by Dec 31, 2018 through Kindergarden): Tuesday/Thursday 4:30-5:00 pm
$65/month for 2 days/week, $35/month for 1 day/week or $50 for 5 Session Punch Card.

 

CrossFit Kids (1st Grade through 5th Grade): 
Tuesday/Thursday 5:00-5:45 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

 

CrossFit Teens (6th-8th Grade): 
Tuesday/Thursday 5:45-6:30 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

 

 

Monday, July 30

A. Yates Barbell Row
3 x 8 -1 2 Reps

Good Mornings
3 x 12-15

Push Press
6 x 6 at 60% of 6RM

B. 3 Rounds:
400m Run
20 Burpees

 

Tuesday, July 31

Happy birthday Brad S. and Troy!

A. Deadlift
5 x 5 at 70%

Shoulder Press
5 x5 at 70%

B. AMRAP 17:00
750m Row
30 KB Swings
15 Toes to Bar

 

Wednesday, August 1

Happy birthday James N.!

A. Front Squat
3 x 10

Strict Pull-ups
3 x -2

B. 5 Rounds, not for time:
10-15 HSPU
100ft Farmer Carry
20 Cal AB
50 Double Unders

 

Thursday, August 2

A. Clean Complex
-Clean Pull
- Power Clean
- Squat Clean
- Front Squat
- Split Jerk
5 x 3 reps at 70% of 1RM CJ

B. Partner WOD:
3 Rounds:
100 Wall-balls
100 Med-ball Sit-ups

 

Friday, August 3

Happy birthday Tearah and Mike C.!

A. Split Jerk
1RM

B. AMRAP 9:00
10 DB Thrusters
35 Double Unders

 

Saturday, August 4  

Happy birthday Sean, Bryan and Kim M. (Saturday) and Paul and Jen J. (Sunday)!

A. Make-up Missed Strength Work

B. 21-15-9
Pull-ups
Burpees over Bar
Squat Cleans (95/65)

Earlier Event: July 22
July 23 - July 28
Later Event: August 5
August 6 - August 11