October 5 - October 10

Our Community Workout is coming up on Saturday, October 17 at 8:00 am at CrossFit Lewisville (1400 Moccasin Trail St 18)! This event is free and open to members and non-members and is a great opportunity to meet trainers, get in a great workout and see what CrossFit is all about! 

The following week is our CrossFit 101 Class which will be held October 19, 20 and 22 from 6:30-7:30 pm at the Flower Mound location. The cost of the three sessions is only $50 and will get you ready to start regular classes with us!  To sign up email lindsey@crossfitflowermound.com. Space is limited. 

Monday, October 5

A. Good Mornings
5 x 7 at 50% of Back Squat

B. 3 Rounds:
50 Walking Lunges
30 V-ups
10 Burpee Box Jumps (24/20)

 

Tuesday, October 6

A. Shoulder Press
4 x 6 at 9/24 weight

B. CF Open 13.4
AMRAP 7:00
3, 6, 9. 12, etc
Clean and Jerks (135/95)
Toes to Bar

 

Wednesday, October 7

A. Pendlay Row
5 x 5 *add 5-10#

B. Ring Dips
4 x 8

C. For time:
Buy in: 400m Run
30-20-10-20-30
Double Unders
Alternating DB Snatch (40/25)
Buy out: 400m Run

 

Thursday, October 8

A. Back Squat
1 x 4 at 75%
3 x 4 at 80%
1 x 3 at 85%

B. AMRAP 13:00
7 Handstand Push-ups
7 Heavy KB Swings (70/53)
7 Pull-ups

 

Friday, October 9

A. Floor Press
5 x 5 at 9/30 weight

B. Every minute on the minute x 16
Odds: Power Snatches (135/95)
Evens: 6 Thrusters (135/95)

 

Saturday, October 10

A. Good Mornings
5 x 7 at 50% of Back Squat

B. Shoulder Press
4 x 6 at 9/24 weight

C. Mini- Kelly
5 Rounds:
400m Run
20 Box Jumps (24/20)
20 Wall-balls (20/14)