December 21 - December 26

This is the last week to take advantage of our Christmas Specials! The specials end on December 26, so email lindsey@crossfitflowermound.com to take advantage of this awesome offer!

*Purchase CrossFit 101 Private and get your 1st month of CrossFit classes FREE.
*Purchase CrossFit 101 Class (held in January) and get your first month 50% off.

 

This week’s schedule:
Normal classes Monday 12/21, Tuesday 12/22 and Wednesday 12/23. Normal morning classes Thursday 12/24, but no evening classes. No classes on Friday or Saturday 12/25 and 12/26.

Next week’s schedule:
Normal classes on Monday 12/28, Tuesday 12/29 and Wednesday 12/30. We will have normal morning classes on Thursday 12/31 and an Open Gym from 2:00-4:00 pm at CF Lewisville. On 1/1 we will have an Open Gym from 8:00-11:00 am at CF Flower Mound and will have normal classes on Saturday 1/2.

 

FREE WEEK COMING!
Don’t forget about our free week that is quickly approaching. January 4-9 we are opening up all of our classes to those interested in joining our community. To register email lindsey@crossfitflowermound.com. If you attend 3+ times during that week you will receive the CrossFit 101 Class for only $25 (normally $50) or CrossFit 101 Private for only $115 (normally $149). The 101 Class is scheduled for January 11, 12 and 14 at 5:30 pm at CF Flower Mound and January 25, 26 and 28 at 5:00 am at CF Lewisville.

 

Monday, December 21

Happy birthday Will!

A. ‘The Twelve Days of Christmas’
Perform just like the song (1 Snatch, 2 HSPU, 1 Snatch, 3 Box Jumps, 2 HSPU, 1 Snatch.. etc)

For time:
1 Snatch (115/75)
2 Handstand Push-ups
3 Tall Box Jumps (30/24)
4 Thrusters (115/75)
5 Burpees over Bar
6 Toes to Bar
7 Pull-ups
8 Kettlebell Swings (70/53)
9 Wall-balls (20/14)
10 Lunges with KB (70/53)
11 Ground to Overhead (115/75)
12 Man Makers (40/25)

 

Tuesday, December 22

A. Pull-ups
5 x 50%

B. For time:
800m Run Buy in
2 rounds:
30 Push Press (95/65)
30 Weighted Sit-ups
800m Run Buy out

 

Wednesday, December 23

A. Back Squat
3 x 3 at 75%
2 x 3 at 80%

B. 4 Rounds:
1:00 Max Power Cleans (135/95)
1:00 Max Wall Walks
1:00 Max Calorie Row
1:00 Rest

 

Thursday, December 24

A. Every minute on the minute x 10
Odds: 12 Heavy Kettlebell Swings
Evens: 5 Strict Handstand Push-ups

B. Teams of 2:
30 Burpees
60 Wall-balls (20/14)
90 Box Jumps (24/20)
120 V-ups
150 KB Swings (53/35)
180 Double Unders

 

Friday, December 25

Happy birthday Kerri C.!

Merry Christmas!! Enjoy this day off with family and friends. We don’t have classes today, but here’s an at home workout. Record your results on Wodify if you are able to get this in!  

5 Rounds:
30 Walking Lunges
20 Jumping Squats
10 Clapping Push-ups (or a hard version of a push-up for you. Make sure you touch your chest to the floor every rep!)

 

Saturday, December 26

We are closed today for classes. Here’s an at home workout you can do. Record your results on Wodify if you are able to get this in!

AMRAP 10:00
50 Sit-ups
25 Burpees
200m Run