December 28 - January 2

This week we have a slightly different schedule. We are open for normal classes Monday, Tuesday, Wednesday and Saturday. Thursday (12/31) we are open for all morning classes and have an Open Gym from 2:00-4:00 pm at Lewisville. On Friday (1/1) we have an Open Gym from 8:00-11:00 am at Flower Mound. Start your year off right with some awesome workouts this week!

This is the LAST week of the December challenge! Even if you’ve missed some days, or weeks start now with the last week! For push-ups, group 1 should be doing 40, group 2 should be doing 80 and group 3 should be doing 100 every day this week. Continue to do your 400m Sprint, recording those times every day as well!

Next week is our FREE WEEK! If you’ve been curious about CrossFit this is your time to check it out and start 2016 with a healthy habit. All classes are open to new clients to try out up to 6 classes! January 4-9 is our FREE WEEK! If you attend 3+ times during this week you will receive CrossFit 101 Class (held January 11, 12 and 14 OR January 25, 26 and 28) for only $25 (normally $50) OR CrossFit 101 Private for $115 (normally $149). You can sign up at crossfitflowermound.wodify.com under ‘Sessions’ and ‘Free Week’ or you can email lindsey@crossfitflowermound.com.

Monday, December 28

Happy birthday Lily and Donna!

A. Rowing Technique Work

B. 3 Rounds:
50 Overhead Walking Lunges (45/25)
14 Push Jerks (135/95)
50 Double Unders
14 Hang Power Cleans (135/95)

 

Tuesday, December 29

A. AMRAP 12:00
12 HR Push-ups
15 Box Jumps
20 Sit-ups

B. 2k Row for time

 

Wednesday, December 30

A. ‘The Sevens’
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

 

Thursday, December 31

Open for all morning classes. Open gym from 2:00-4:00 pm at Lewisville.

A. Pistol Work
4 x 5-7 on each leg

B. ‘Eva’
5 Rounds:
800m Run
30 KB Swings (70/53)
30 Pull-ups

 

Friday, January 1

Happy birthday Leah!

Open Gym from 8:00-11:00 am at Flower Mound. Come make up a workout you missed from the week, something you’ve wanted to do, or one of the workouts we have listed on the board.

 

Saturday, January 2

Happy birthday Vanessa!

A. 4 Rounds:
8 Deadlifts (225/175)
8 Burpees over the Bar
8 Chest to Bar Pull-ups
8 Tall Box Jumps