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July 9 - July 14


CrossFit 101 Class: Join us for our next 101 Class July 23, 24 and 26 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register.

Next Community Workout: Mark your calendar for our next FREE Community Workout on Saturday, July 28 at 8:30 am. The workout is free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com with questions!

 

Monday, July 9

Happy birthday Ashley G and Victor!

A1. Back Squat
2 x 6 at 70% Every 2:00

A2. Strict Pull-ups
3 x -2

B. AMRAP 11:00
30 Burpees
30 Box Jump Overs
30 Air Squats

 

Tuesday, July 10

Happy birthday Tucker and Greg!

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

Press: Strict HSPU
4 x -2

B. 4 Rounds:
10 DB Hang Power Cleans (50/35)
10 DB Push Jerks
400m Run
*15:00 cap

 

Wednesday, July 11

Happy birthday Christy!

A. Hip Hinge: Deadlift
5 x 5 at 60%

Press: Shoulder Press
5 x 5 at 60%

B. AMRAP 30:00
50 Double Unders
100ft Farmer Carry
50ft Overhead Carry (each arm)
15-20 Cal AB
15-20 Cal Ski
:20-:30 Flexed Arm Hang

 

Thursday, July 12

Happy birthday Allison and Cal!

A1. Back Squat
2 x 6 at 70% Every 2:00

A2. Strict Pull-ups
3 x -2

B. 5 Rounds:
7 Power Snatches (115/75)
20 Push-ups
10:00 cap

 

Friday, July 13

Happy birthday Noreen!

A. Clean and Jerk
5 x 3 at 70-75% every :90

B. Partner (you go for 1:00, I go for 1:00. Max Reps)
3 rounds:
Chest to Bar Pull-ups
Thrusters (95/65)
Toes to Bar
Clean and Jerks (135/95)

 

Saturday, July 14

Happy birthday Brian T. (Saturday) and Bryce and Jake S. (Sunday)!

A. Make-up Strength Work

B. In teams of 3:
Row 3k
*Switch every 500m
Then, 400m Relay
Then, 25 Cal AB Relay
Then, 150 Wall-balls

Earlier Event: June 30
July 2 - July 7
Later Event: July 15
July 16 - July 21