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June 24 - June 29


* CrossFit 101: Join us for our upcoming 101 Class July 8, 10 and 12 from 4:45- 5:45 pm. The cost is $50. Email lindsey@crossfitflowermound.comto 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.comfor more information. You can register at crossfitflowermound.wodify.com

*Upcoming Team Series: Reminder that our second Team Series will be THIS Sunday, June 23 at 2:00 pm. Workouts were posted on Facebook so be sure to check those out!

*FREE Squat Seminar: Saturday, June 29 at 9:00 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for squatting, drills to improve mobility, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move!

 

Monday, June 24

Happy birthday Brian A. and Kelli G.! 

A. Snatch Pull + Power Snatch + Snatch 
3 x 2+1+1, 2 x 2+1+1 with +5% 

B. For time: 
800m Run 
30 Pull-ups 
400m Run 
20 Chest to Bar Pull-ups 
200m Run 
10 Muscle-ups
*20:00 Cap 

 

Tuesday, June 25 

A. Deadlifts 
4 x 6

B. For time: 
50 Wallball Buy In 
then, 2 Rounds: 
15 Burpee Box Jumps (24/20) 
20 DB Snatches (50/35) 
*10:00 Cap 

 

Wednesday, June 26  

Happy birthday Molly and Raegan! 

A. Strict Pull-ups 
5 x -1

B. AMRAP 14:00 
7 Front Squats (155/105) 
14 HSPU 
21 Toes to Bar 

 

Thursday, June 27

A. Back Squat 
2 x 9 at Last Week’s Weight
2 x 9 +5% 

B. 500m Ski x 3 
Plank x 4:00

 

Friday, June 28 

A. Power Cleans 
7 x 2-3

B. Teams of 2 
AMRAP 22:00 
500m Row 
10 Push-ups 
10 Sit-ups 
10 Squats 

 

Saturday, June 29 

Happy birthday Marilyn and Luke L. (Sunday)! 

A. 10 Rounds: 
10 Cal AB 
25ft Lunges 
10 Power Cleans (95/65) 
25ft Bear Crawl 
200m Run 

Earlier Event: June 16
June 17 - June 22
Later Event: June 29
July 1 - July 6