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June 3 - June 8


* CrossFit 101: Join us for our upcoming 101 Class June 3, 5 and 7 from 4:45 - 5:45 am and June 17, 18 and 20 from 6:00-7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

Monday, June 3

Happy birthday Rachel H.! 

A. Toes to Bar Practice 

B. 3 Rounds: 
100m Farmer Carry 
50ft DB Lunges 
15 Burpees

 

Tuesday, June 4 

Happy birthday Wayne!  

A. EMOTM x 14 
Odds: 5 Shoulder to Overhead 
Evens: 20-30 Double Unders 

B. In any order: 
Max Efforts, rest as needed
250m Ski 
500m Ski 
35 Cal AB 
75 Cal AB 

 

Wednesday, June 5 

Happy birthday Angela! 

A. Back Squat 
3 x 15 

B. Every 3:00 x 5 
200m Run
20 DB Snatches 

 

Thursday, June 6 

Happy birthday Sean! 

 A1. Dips 5 x 10

A2. Strict Pull-ups 
5 x Max Effort 

B. Teams of 2 
30-24-18-12-6
Clean and Jerk (135/95) 
Burpees over Bar 

 

Friday, June 7 

A. Deadlift 
4 x 6 at 90% of last 10 

B. AMRAP 13:00 
20 Wall-balls 
20 Sit-ups 
20 KB Swings 

 

Saturday, June 8 

Happy birthday Zach, Matt A., Chris J., Kristen and Hunter (Sunday)! 

A. Step-ups 
4 x 8-10/leg 

B. Eric Olson 
7 Rounds: 
5 Hang Cleans (155/105) 
5 Front Squats 
5 Box Jumps (30/24) 
50 Double Unders 

Earlier Event: May 27
May 27 - June 1
Later Event: June 9
June 10 - June 15