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May 6 - May 11


* CrossFit 101: Join us for our upcoming 101 Class May 6, 8 and 10 from 4:45-5:45 am or May 20, 21 and 23 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, May 6

A1. Step Back Lunges 
4 x 8-10 

A2. DB Bent Rows 
4 x 10-12 

B. AMRAP 25:00 
100m Suitcase carry/ Side 
10 Push-ups 
15 KB Swings 
20 KB Step-ups 
300m Run 

Tuesday, May 7

A. EMOTM x 7 
3 Snatches 

B. Rowing 
500m x 4
Rest 3-4 minutes between

Wednesday, May 8 

Happy birthday Bobby! 

A. Back Squat 
10-10-10-10

B. For time: 
800m Run 
50 Burpees 
50 Box Jumps 
50 Double Unders 
50 Air Squats 
800m Run 

Thursday, May 9 

Happy birthday Mel, Steven R. and Darrin! 

A1. Ring Push-ups 
5 x 12-15 

A2. Kipping Pull-ups 
5 x 12-15 

B. 50-40-30-20-10
Calories on the Bike, Row or Ski
Rest as needed 
*pick a movements and stick with it for the entire workout

Friday, May 10 

Happy birthday April and Leo! 

A1. HSPU 
6 x 6 

A2. Side Planks 
6 x :20-:30 

B. Chief 
5 Rounds: 3:00 on / 1:00 off 
3 Power Cleans (135/95) 
6 Push-ups 
9 Squats
*Start next round where you left off

Saturday, May 11 

A. Jenkins 
AMRAP 40:00 with Partner
50 Burpees 
400m Run 
50 KB Swings 
400m Run 
50 Pull-ups 
400m Run 
50 Push-ups 
400m Run 

Earlier Event: April 27
April 29 - May 4
Later Event: May 11
May 13 - May 18