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June 17 - June 22


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

*Summer Sports Training: It’s not too late to 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. Classes are through August 3. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

*Upcoming Team Series:Reminder that our second Team Series will be Sunday, June 23 at 2:00 pm. Workouts will be posted soon!

 

Monday, June 17

A1. Dips
5 x -1

A2. Strict Pull-ups
5 x -1

B. AMRAP 4:00
7 Power Cleans (135/95)
14 Push-ups

Rest 2:00 

AMRAP 4:00
15/10 Cals on Bike
20 Sit-ups

Rest 2:00 

AMRAP 4:00
100ft Farmer Carry
25 Air Squats

 

Tuesday, June 18  

A. Back Squat
4 x 9 @ 85-90% of 1 x 9 

B. 3 Rounds:
600m Run
18 DB Push-Press (50/35)

 

Wednesday, June 19  

A. Floor Pres
4 x 8

B. EMOTM 20:00
O - 5 Thrusters & 5 Burpees
E -Hang from bar w/ partner works

 

Thursday, June 20

A1. Barbell Row
4 x 8-10 

A2. Toes-to-Bar
4 x -1 

B. 15-10-5
C2B Pull-ups
Deadlifts (225/185)
Box Jumps (24/20)

 

Friday, June 21 

A.Weighted Lunges
5 x 50 ft  

B. AMRAP 17:00
350m Rowing
20 KB Swings
40 Double-unders
100ft Suitcase carry

 

Saturday, June 22

Happy Birthday Janelle! 

A. For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (53/35 kb)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (50/35 DB)
1 min DB Push-Press (50/35 DB)
1 min Renagade Rows (50/35 DB)
1 min Dumbbell Deadlifts (50/35 DB)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (25ft)
1 min Wall Balls (20/14)
1 min Tuck-ups
1 min Burpees
1 min Bike for Calories
1 min DB Power Cleans (50/35 DB)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches (50/35 DB)

Earlier Event: June 9
June 10 - June 15
Later Event: June 21
June 24 - June 29