June 27 - July 2

We will NOT have classes on Monday, July 4. We WILL have class this coming Saturday, July 2!

Our next Community Workout is coming on Saturday, July 16 at 8:00 am at CF Lewisville. Bring friends and family for a great workout!

Our next 101 Class is July 18, 19 and 21 from 5:00-6:00 am at CrossFit Lewisville. Email lindsey@crossfitflowermound.com to get signed up.

Monday, June 27

Happy birthday Mindy!

A. EMOTM x 5
4 Power Cleans at 75%

B. Push Press
8 at 50%
7 at 60%
6 at 70%
2 x 5 at 75%

C. 15-12-9
Pull-ups
Heavy KB Swings (70/53)
Burpees

 

Tuesday, June 28

A. Back Squats
10 at 50%
8 at 60%
2 x 6 at 70%
2 x 6 at 75%

B. 4 Rounds:
400m Run
35 HR Push-ups
25 Box Jumps (24/20)

 

Wednesday, June 29

Happy birthday Rachel!

A1. Ring Rows
5 x 8 AHAP
A2. Plank Hold (AHAP)
4 x :60

B. 4 Rounds:
20 Calorie Row
10/8 Handstand Push-ups
10 Snatches (115/75)
Rest 4:00-5:00 between rounds
*Score is time of each round

 

Thursday, June 30

Happy birthday Daniel J.!

A. EMOTM x 8
Clean Pull + Clean + Front Squat
70-80%

B. Hollow Holds
5 x :30
OR
Hollow Rocks
5 x 20

C. AMRAP 8:00
16 Weighted Lunges (53/35)
8 Pull-ups

 

Friday, July 1

A1. Floor Press
10 at 60%
8 at 65%
6 at 70%
4 x 5 at 75%

A2. Side Planks
5 x :30

B. AMRAP 18:00
30 KB Swings (53/35)
30 DB Push Press (40/25)
20 Weighted Sit-ups
400m Run

 

Saturday, July 2

Happy birthday Phill (Sunday)!

A. Snatch
5 at 60%
5 at 65%
4 at 70%
2 x 4 at 75%
3 at 80%

B. For time:
100m Suitcase Carry (70/53)
100 Double Unders
100 Sit-ups
100 Air Squats
100 Sit-ups
100 Double Unders
100m Suitcase Carry