November 23 - November 28

Next week is our CrossFit 101 Class! We will meet Monday, Tuesday and Thursday from 5:00-6:00 am! If you are interested in getting started with us before the holiday season this is the perfect opportunity! The week only costs $50. Email lindsey@crossfitflowermound.com to get signed up!

This week’s schedule is a bit different due to Thanksgiving!
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: Normal Morning Schedule. Afternoon: Open Gym from 4:30-7:00 pm at Flower Mound
Thursday: Turkey Burpee- No Regular Classes
Friday: Open Gym from 9:00-10:30 am at Flower Mound
Saturday: Normal Class Schedule

Turkey Burpee Workout

AMRAP 2:00
Max Rep Burpees
AMRAP 6:00
20 Wall-balls (20/14)
15 Med-ball Sit-ups (20/14)
10 KB Swings (53/35)
50ft Overhead KB Carry
AMRAP 2:00
Max Rep Burpees

Monday, November 23

Happy birthday Meredith!

A. ‘Filthy 50’
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall-balls (20/14)
50 Burpees
50 Double Unders

*35:00 Cap

Tuesday, November 24

A. ‘Fight Gone Good’
3 Rounds:
1:00 at each station with 1:00 rest between rounds:
Wall-balls (20/14)
Power Cleans (75/55)
Box Jumps (20)
Push Press (75/55)
Calorie Row

Wednesday, November 25

A. ‘Murph’
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*45:00 Cap

Saturday, November 28

AMRAP 20:00
20 Weighted Walking Lunges w/ KB (53/35)
15 Goblet Squats  (53/35)
10 Push-ups
5 Power Cleans (155/105)