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July 29 - August 3


* CrossFit 101: Join us for our upcoming 101 Class August 5, 7 and 9 from 4:45 - 5:45 am or August 26, 27 and 29 from 6:00-7:00 pm. 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 29

A. Snatch
5 x 3 @ 70%

B. CF Regionals 2011
1k Run
30 HSPU
1K Row
15:00 Time cap


Tuesday, July 30

A. Push Press
6 x 3 @ 75% of 3RM

B. 3 Rounds
20 Burpee Pull-ups
200m Plate Carry (45/25) (bear hug)
30 Tuck-ups


Wednesday, July 31

Happy Birthday Kia, Brad S., and Troy!

A. Squat Clean
3 x 3, 3 x 2

B. 2 Mile Relay
Teams of 2-3 
400m runs
Goal: 
Men < 1:50
Women < 2:10


Thursday, August 1

A1. Ring Push-ups
4 x 10-1

A2. Strict Pull-ups
4 x -15

B. 5 Rounds for weight:
6 Hang Power Cleans
3 Push-Jerks
*must add weight each set


Friday, August 2

A. Front Squat
3 x 7 @ AFL

B. E2M x 3
250m Ski
50 Double-Unders
20 DB Snatches


Saturday, August 3

Happy Birthday Natalie, Tearah, and Mike C.!

A. "30 Caliber"
30 Calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (45/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 Calorie Assault Air Bike



Earlier Event: July 20
July 22 - July 27
Later Event: August 3
August 5 - August 10