August 14 - August 19

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Thursday, August 17 is the last day of our Summer Sports Training. Our fall CrossFit Kids and CrossFit Teens programs will begin on Wednesday, September 6. Email lindsey@crossfitflowermound.com for more information.

 

Monday, August 14

A. Weighted Walking Lunges 2 x 20

OR Make-up 1RM Snatch

B. 20’s
20 Burpees to Reach
20 Calorie Ski
20 Box Jump Overs (24/20)

OR Make-up Fight Gone Good

 

Tuesday, August 15

Happy birthday Connor!

A. Muscle-up Practice

OR Make-up 1RM Push Press

B. AMRAP 15:00
9 Chest to Bar Pull-ups (9)
25ft Broad Jumps
15/11 Calorie Row (12/9)
25ft Broad Jumps

 

Wednesday, August 16

Happy birthday Kelli W.!

A. Handstand Push-ups 1RM x 3

OR Make-up 2RM Front Squat

B. EMOTM x 12
Odds: 20 Wall-balls
Evens: 10-13 Toes to bar
*UNBROKEN

OR Make-up Grace

 

Thursday, August 17

A. Strict Pull-ups + Kipping Pull-ups
6 x 50%
*Chest to Bars or Muscle-ups if possible

B. 3 Rounds:
18 Push Press (135/95, 115/75)
14 Hang Power Cleans
10 Deadlifts

OR Make-up 75 Calorie Row

 

Friday, August 18

Happy birthday Briz!

A. For time:
50 Thrusters (95/65, 75/55)
Rest 3:00
1k Run
Rest 3:00
100 KB Swings (53/35, 44/26)

 

Saturday, August 19

A. Back Squats
5 x 5

OR Make-up any missed strength test

B. 30-20-10
Toes to Bar
Hang Squat Snatches (95/65, 75/55)