July 11 - July 16

Don’t forget about our Community Workout this coming Saturday, July 16 at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Rd St 200). Bring friends and family for a great workout! It’s free to anyone and everyone.

FREE Cryotherapy: Elite Cryotherapy in Highland Village is offering FREE Cryotherapy on July 16 to our members and those who attend the free Community Workout. All you need to do to go check them out next Saturday is sign your name on one of the sign-up sheets at the gym or email kate@elitecryotherapy.com before Saturday.

Our next 101 Class is NEXT week- July 18, 19 and 21 from 5:00-6:00 am at CrossFit Lewisville. The cost is only $50 for the full week. Once you complete the 101 you will be ready to jump into classes with a membership or punch card! Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, July 11

A. Back Squats
10 at 50%
8 at 60%
8 at 70%
2 x 8 at 75%
5 at 80%

B. 3-6-9-12-15-18-21
Pull-ups
Push Jerks (115/75)

 

Tuesday, July 12

Happy birthday Ina!

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

B. Pendlay Row
4 x 10
*add from 6/25

C. AMRAP 13:00
200m Run
20 Burpees
20 Thrusters (75/55)

 

Wednesday, July 13

Happy birthday Noreen!

A. Floor Press
10 at 60%
8 at 65%
6 at 70%
2 x 6 at 75%
2 x 4 at 80%

B. 3 Rounds:
50 Wall-balls (20/14)
40 Box Jumps (24/20)
30 KB Swings (53/35)

 

Thursday, July 14

A1. Push Press
7 at 60%
6 at 70%
5 at 75%
2 x 5 at 80%
4 at 85%

A2. Ring Rows
5 x 8 AHAP

B. EMOTM x 18
Odds: 4 Power Cleans at 70%
Evens: 9/12 Calorie Row

 

Friday, July 15

Happy birthday Robert H. (Saturday), Cynthia Mrozek and Jonathan P. (Sunday)!

A. Deadlifts
10 at 50%
10 at 60%
3 x 6 at 70%

B. 7 Rounds:
:30 on/:30 off
Double Unders
DB Snatches (40/25)
Walking Lunges
*Keep track of total reps for each movement, for 3 scores.