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July 1 - July 6


* 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.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.comfor more information. You can register at crossfitflowermound.wodify.com

**Free Community Workout: Thursday, July 4th at 8:30 am. Bring family and friends!

**Friday, July 5th Schedule: 5:00, 6:00 AM, 8:00, 9:00 and 11:00 am, 4:30 and 5:30 pm

Monday, July 1

Happy Birthday Hamza Kazi!

A1. Strict HSPU 5 x 10-15 

A2. Toes-to-Bar 5 x -1

B. 10 Rounds
4 Power Cleans (185/135)
8 Pistols each leg
16 Sit-ups

Tuesday, July 2

A. Back Squat 4 x 9 @ last week's heaviest

B. 1:00 on / 1:00 off x 5
Pull-ups CTB
Box Jumps 20"
Russian KB Swings (70 /53)


Wednesday, July 3

Happy Birthday Phil!

A. Push Press 4 x 12-15

B. AMRAP 22
400m run
20 DB Deadlifts (35/25)
15 DB Hang Clean and Press
10 Renegade Rows


Thursday, July 4

Happy Fourth of July, and Happy Birthday Joseph and Shayda!

JOIN US FOR OUR FREE COMMUNITY WORKOUT TODAY AT 8:30 AM!


Friday, July 5

SCHEDULE TODAY: 5:00, 6:00, 8:00, 9:00, 11:00 am and 4:30 and 5:30 pm

Happy Birthday Will Lyon!

A1. Step-ups 5 x 20

A2. Strict Pull-ups 5 x -1

B. Rowing 3 x 20 cals + 20 Wallballs 
Ski 3 x 20 cals + 20 Sit-ups
Bike 3 x 20 cals + 20 Push-ups


Saturday, July 6

A. "Steven Skipton Sr."
400 meter Run
25 Kettlebell Swings (53/35)
25 Burpees
25 Air Squats
25 Kettlebell Push Press
1 mile Run
25 Kettlebell Swings
25 Burpees
25 Air Squats
25 Kettlebell Push Press
400 meter Run



Earlier Event: June 21
June 24 - June 29
Later Event: July 6
July 8 - July 13