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July 15 - July 20


* CrossFit 101: Join us for our upcoming 101 Class July 22, 23 and 25 from 6:00 - 7:00 pm or August 5, 7 and 9 from 4:45 - 5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to register. 

 * Body Fat Testing by Body Analytics: Body Analytics is scheduled to come out on Saturday, August 10 from 8:00 - 12:00. Register to have your body fat tested once for $59 or twice (have it tested again at a later date) for $90. http://bodyanalyticstx.com/GymEvents/Crossfit-Flower-Mound

*Team Series #4: Don’t forget our 3rd Team Series on August 11!

*Mark your calendar for our Community Workout on Saturday, August 17 at 8:30 am! It’s free for anyone so bring family and friends!

 

Monday, July 15 

Happy Birthday Keith and Tosca!

A1. Ring Push-ups
4 x 10-15

A2. Strict Pull-ups
4 x -1 

B. E4M x 4
6 Clean/Jerks (155/105)
400m run

 

Tuesday, July 16

A. Front Squat
7-7-7

B. 8 Rounds alt rounds w/ partner
250m row
10 Burpees
50 Double-unders

 

Wednesday, July 17

Happy Birthday Pete and Mike S.! 

A1. Snatch
2-2-2-1-1

A2. Snatch Pulls
2 x 3 @ last weight

B. For Time: 
50 Squats
40 Push-ups
30 Pull-ups
40 Squats
30 Push-ups
20 Pull-ups
30 Squats
20 Push-ups
10 Pull-ups

 

Thursday, July 18

A. Push-Press
4 x 12-15 AFL

B. For Time:
50 DB Deadlifts
50 Step-ups
1k Row
50 Step-ups
50 DB Deadlifts

 

Friday, July 19 

Happy Birthday Krystal and Jamie!

A. Toes-to-Bar Test

B. Teams of 2-3
200 Cal on Bike
Perform 6 Hang Power Snatches at each rotation

 

Saturday, July 20

A. For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges 
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
400m run
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
30 Lunges 
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

 

 



Earlier Event: July 6
July 8 - July 13
Later Event: July 20
July 22 - July 27