July 4 - July 9

Our Community Workout is NEXT Saturday, July 16 at 8:00 am at the Flower Mound location. Bring family and friends for an awesome workout.

FREE CRYOTHERAPY: Elite Cryotherapy in Highland Village is offering FREE Cryotherapy next Saturday ALL day to our members. All you need to do to go check them out is sign up on one of the sheets at the gym this week OR email kate@elitecryotherapy.com.

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

Monday, July 4

We are closed for classes today. But, here’s a great Hero WOD to do at home in honor of those who have fought for our freedom.

‘Loredo’
6 Rounds:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

 

Tuesday, July 5

A1. Weighted Step-ups
5 x 6 each leg

A2. Hollow to Arch
5 x 10-12 on bar or rings

B. AMRAP 7:00
6 Deadlifts (225/155 or 65%)
40 Double Unders

 

Wednesday, July 6

A. Push Press
8 at 50%
7 at 60%
6 at 70%
2 x 6 at 75%
2 x 4 at 80%

B. For Time:
20 Thrusters (95/65)
100m Suitcase Carry (53/35)
15 Thrusters
150m Suitcase Carry
10 Thrusters
200m Suitcase Carry

 

Thursday, July 7

Happy birthday Lisa H.!

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

B. 5 Rounds:
250m Row
16 Push-ups
8 Toes To Bar
Rest :60

 

Friday, July 8

Happy birthday Tiffany!

A. Back Squat
10 at 50%
8 at 60%
8 at 70%
3 x 7 at 75%

B. 3 Rounds:
400m Run
21 Burpee Pull-ups

 

Saturday, July 9

Happy birthday Ashley and Victor and Tucker and Greg (Sunday)!

A. Power Clean and Jerk
5 at 60%
4 at 70%
4 at 75%
3 x 3 at 80%

B. 4 Rounds with Partner:
35 Wall-balls (20/14)
45 Med-ball Sit-ups
55 Heavy KB Swings (70/53)