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July 8 - July 13


* 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

*Team Series #3: Don’t forget our 3rd Team Series on July 14! Workouts will be posted soon! 

*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 8

A. Push Press 4 x 12-15

B. EMOTM16
O - 35 Double-Unders
E - 15-20 Air Squats


Tuesday, July 9

A. Power Cleans 5 x 2-3 AFL

B. AMRAP8 
3, 6, 9, 12, 15, 18, 21, 24...
Box Jumps 24/20
Deadlifts (225/175)


Wednesday, July 10

A. Step-ups 5 x 20

B. "Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups


Thursday, July 11

A. Snatch Pull + Power Snatch + Snatch 5 x 1+1+1 + 5% than last time

B. Partner 5K:
Switch every 2:00


Friday, July 12

Happy Birthday Cal!

A1. Strict HSPU 4 x -1

A2. Toes-to-bar 4 x -1 

B. 10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
Burpees Over the Bar


Saturday, July 13

A. Strict Pull-ups 5 x -1

B. 5 Rounds for Time
10 Push Presses (95/65)
15 Calorie Assault Air Bike
10 Sumo Deadlift High-Pulls (95/65)
15 Sit-Ups
10 Front Squats (95/65)



Earlier Event: June 29
July 1 - July 6
Later Event: July 14
July 15 - July 20