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August 6 - August 11


CrossFit 101 Class: Join us for our next 101 Class August 20, 21 and 23 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.

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, August 6

A. Front Squat
3 x 8
*Add from last week

B. Team 5k Row
Rotate every 500m
Perform 20 Push-ups every rotation

 

Tuesday, August 7

A1. Yates Barbell Row
3 x 8-12

A2. HSPU
4 x -2

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups  

 

Wednesday, August 8

Happy birthday Pete B., Jeannette and Zane!

A. Clean Complex
5 x 3

B. Teams of 3:
AMRAP 20:00
75 Burpee Box Jump Overs (24/20)
75 DB Hang Cleans (50/35)
75 Wall-balls (20/14)
800m Relay Run

 

Thursday, August 9

Happy birthday Mike and Martha!

A. Split Jerk
6 x 3 at 75%

B. AMRAP 12:00
30 Calorie Row
12 Shoulder to Overhead (135/95)
75 Double Unders

 

Friday, August 10

Happy birthday Amy!

A. Hip Hinge: Deadlift
6 x 6 at 70%

Press: Shoulder Press
6 x 6 at 70%

B. Every 2:30 x 5
200m Run
10-15 Toes to Bar
*work to get unbroken set

 

Saturday, August 11  

Happy birthday Ally!

A. Make-up missed strength work

B. 3 Rounds:
30 Overhead Lunges
20 DB Snatches
*Each with 1 DB (50/35)

Earlier Event: July 29
July 30 - August 4
Later Event: August 11
August 13 - August 18