June 8 - June 11

As a reminder, our summer schedule for mid-morning classes at Flower Mound is now Monday through Friday 8:30 and 9:30 am starting this week and ending August 19.

Our Free Buddy Week is NEXT week, June 13-18. If you are interested in checking out some classes and getting a discount on the 101 Class or 101 Private, email lindsey@crossfitflowermound.com to get registered. The whole week is completely free to new clients.

Our next 101 Class is quickly approaching on June 20, 21 and 23 from 5:30-6:30 pm at the Flower Mound location. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

Monday, June 6

Happy birthday Yajaira and Andrea!

A, Floor Press 1RM
*Compare to December 8

B. Make-up Christine
3 Rounds:
500m Row
12 Deadlifts at Bodyweight
21 Box Jumps (20in)

OR

3 Rounds, not for time:
25 Sit-ups
25 Push-ups

 

Tuesday, June 7

Happy birthday Scott G.!

A. Back Squat 1RM
*Compare to December 9

B. ‘Helen’
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*Compare to July 11, 2015 or April 7, 2016

 

Wednesday, June 8

Happy birthday Owen!

A. ‘Fight Gone Good’
1:00 at each station with a 1:00 rest between rounds
3 Rounds:
Wall-balls (20/14)
Power Cleans (75/55)
Box Jumps (20in)
Push Press (75/55)
Calorie Row
*Compare to July 29, 2015 or November 24, 2015

 

Thursday, June 9

Happy birthday Chris J. and Matt A.!

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

B. HSPU 1RM
*Compare to December 17, 2015

C. Make-up Fight Gone Good

OR

3:00 on / 1:00 off x 4
Run, Row or Airdyne at 80%

 

Friday, June 10

A. Make-up Back Squat 1RM

OR

Power Clean
EMOTM x 8:00
5 reps at Grace weight

B. Make-up Helen

OR

4 Rounds:
40 Double Unders
12 Burpees

 

Saturday, June 11

Happy birthday Brittney and Courtney! Happy birthday to AJ and Trey (Sunday)!

A. Make-up missed benchmarks from the last two weeks