December 14 - December 19

Don’t miss our Christmas Specials!

* Purchase CrossFit 101 before December 26 and receive first month of CrossFit FREE!
* Purchase CrossFit 101 Class (held in January) before December 26 and receive 50% off first month of CrossFit!

Next two CrossFit 101 Classes:

January 11, 12 and 14 at 5:30 pm at CF Flower Mound
January 25, 26 and 28 at 5:00 am at CF Lewisville
Email lindsey@crossfitflowermound.com to get registered.

Monday, December 14

A. High Hang Squat Clean Work

B. Find a 5RM Thruster

C. AMRAP 8:00
3, 6, 9, 12…etc
Box Jump Overs (24/20)
Push Press (135/95)

 

Tuesday, December 15

A. 75 Calorie Row for time
*Compare to 10/19/15

B. 4 Rounds:
15 Heavy KB Swings (70/53)
10 Toes to Bar
5 Deadlifts (75% of 1RM)

 

Wednesday, December 16

Happy birthday Jennifer B.!

A. Find 1RM Clean

B. Every minute on the minute x 15
5 Chest to Bar Pull-ups
5 Burpees

 

Thursday, December 17

A. Toes to Bar Skill Work

B. Max Rep Handstand Push-ups

C. AMRAP 17:00
11 Front Squats (135/95)
35 Double Unders
20 Med-ball Sit-ups (20/14)
5 Handstand Push-ups

 

Friday, December 18

A. Find 1RM Deadlift

B. AMRAP 4:00
10 Calorie Row
15 Box Jumps (24/20)

Rest 3:00

AMRAP 4:00
10 Pull-ups
15 Push-ups

 

Saturday, December 19

Tomorrow is Stephen and Haley’s birthday! Ya’ll have a great weekend!

A. Back Squat
4 x 8 at 70%

B. For time:
400m Run
20 Thrusters (115/75)
400m Run
20 Front Squats (115/75)
400m Run
20 Push Press (115/75)