July 3 - July 8

NO Summer Sports Training Classes THIS WEEK. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

 Monday, July 3

Happy birthday Phill!

A. Clean + 2 Jerks
Work to Max, then 3 sets at 90%

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*Compare 11/19/16

 

Tuesday, July 4

Happy birthday Numi!

Here’s some ideas for Open Gym or at home:

AMRAP 12:00
20 Air Squats
30 Walking Lunges
40 Sit-ups

Tabata 8 Rounds of :20 on / :10 off
Push-ups
Jumping Squats
V-ups
Burpees
*This would take 16:00 total (4:00 per movement)

 

Wednesday, July 5

A. Back Squat
3 x 15 at 50%

B. 21-15-9
Push Press (115/75, 95/65)
42-30-18
Sit-ups

 

Thursday, July 6

A. Every 2:00 x 6 Rounds
1. Max HSPU
2. 18-25 Calorie Row/Bike/Ski
3. Max Toes to Bar

 

Friday, July 7

Happy birthday Lisa H. and Shaun!

We created this workout in honor of those who lost their lives in the line of duty in Dallas last year on July 7, 2016.

The Dallas Five
5 Rounds:
700m Run
7 Burpee Muscle-ups (Burpee Pull-ups)
16 Thrusters (115/75, 95/65)

 

Saturday, July 8

Happy birthday Ashley G. and Victor (Sunday)!

A. Clean and Jerk
2-2-2-1-1-1

B. 3 Rounds:
40 KB Swings (53/35, 44/ 26)
30 Box Jumps (24/20, 20/16)
20 Walking Lunges with KB