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June 10 - June 15


* 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.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.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 10 

Happy birthday Justin and Jake! 

A. Back Squat 
15-12-9

B. 4 Rounds: 
1:00 on, :30 off 
Push-ups 
Double Unders 
Sit-ups 
200m Run 

Tuesday, June 11 

Happy birthday Riley! 

A1. Strict HSPU 
6 x 6 

A2. Ring Rows 
4 x 12-15 

B. Air Force 
20 Thrusters (95/65) 
20 Sumo Deadlift High Pulls (95/65) 
20 Push Jerks (95/65) 
20 Overhead Squats (95/65) 
20 Front Squats (95/65) 
*4 Burpees at the top of each minute, starting at the beginning of the workout

 

Wednesday, June 12 

A. Dynamic Pulling Work 
Muscle-ups / Kipping Pull-ups / Rope Climbs 

B. For time: 
800m Run 
10 Renegade Rows (50/35) 
50 Cal AB 
10 Rope Climbs 
300m Suitcase Carry (50/35) 
10 Renegade Rows 
50 Cal Row 

Thursday, June 13 

A. Snatch Pull + Power Snatch + Snatch 
5 x 2+1+1

B. AMRAP 8:00 
8 HSPU 
10 Toes to bar 
12 Pull-ups 

 

Friday, June 14

A. Power Clean 
6 x 4 at 70-80% 

B. Teams of 2: 
3k Row 
*Switch every 500m 
*Perform 20 Sit-ups every switch 

 

Saturday, June 15 

Happy birthday Ashley H. and Chris N. (Saturday) and Regan and Erica (Sunday)! 

A. Tommy Mac 
2 Rounds for time: 
12 Burpees 
12 Thrusters (115/75) 
12 Burpees 
12 Power Snatches 
12 Burpees 
12 Push Jerks 
12 Burpees 
12 Hang Squat Cleans 
12 Burpees 
12 Overhead Squats 

Earlier Event: May 31
June 3 - June 8
Later Event: June 16
June 17 - June 22