June 12 - June 17

Summer Sports Training: It’s not too late to get your athlete involved in our Summer Sports Training program! We have a class for all ages. Email lindsey@crossfitflowermound.com to get registered!  

High School Girls: 8:00 – 9:00 am
High School Boys: 8:00 – 9:00 am
Middle School Girls: 9:00 – 10:00 am
Middle School Boys: 9:00 – 10:00 am
Elementary Kids: 9:00 – 9:30 am (M/W)

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, June 12

A1. Split Jerk
3 at 80%
3 at 83%
3 at 85%
2 at 87%
1 at 90%

A2. Strict Pull-ups
4 x 50%

B. 2 Rounds:
100 Double Unders (65/150)
30 Burpees (24)

 

Tuesday, June 13

A. Front Squats
5 x 2 at 85% with :03 Pause

B. AMRAP 9:00
13 Pull-ups (8)
20 DB Snatches (45-50/30-35, 30-35/15-20)

 

Wednesday, June 14

A. Rope Climbs x 10

B. 6 Rounds, not for time:
:30 AB Sprint
100m Farmer Carry
15 Ring Push-ups (regular)
20 GHD Sit-ups

 

Thursday, June 15

A. Kipping Pull-ups at 60-70%
Every 2:00 for 10:00

B. 4 Rounds:
25 Wall-balls (20/14, 14/10)
8 Power Cleans (185/125, 135/85)

 

Friday, June 16

Happy birthday Regan, Liz, Erica and Stephen!

A. Push Press
Work to heavy 3
then, 3 x 3 at 90%

B. 12-9-6
Power Snatches (135/95, 95/65)
400m Sprint between rounds

 

Saturday, June 17

A. Deadlifts
5 x 5 at 75%

B. Teams of 3
75 HSPU