January 4 - January 9

Our FREE WEEK is THIS week! If you are interested in checking out what CrossFit is all about, this is the perfect opportunity! Come to as many as 6 classes at both CrossFit Flower Mound and CrossFit Lewisville completely free. If you attend 3+ times during this week you will receive the 101 Class for only $25 (normally $50) or 101 Private for $115 (normally $149). Email lindsey@crossfitflowermound.com to get registered.

Our January Challenge has begun! If you are late to begin, that’s okay! Jump in and get healthier and more fit this month!

1. Whole 30
Commit to 30 days of Paleo! Check out whole9life.com if you aren't familiar with the 'rules', but here is the run down. 
-NO Sugar
-NO Grains
-NO Dairy
-NO Alcohol
-NO Legumes (peanuts, soy, etc) 
Choose January 1-30 OR 2-31 OR another 30 days, whichever works best for you.

2. Mobility: Hold the bottom of a PERFECT Squat. Hold the full time every day without breaks. 
Week 1: 1:00
Week 2: 2:00
Week 3: 3:00
Week 4: 4:00

3. Skill: Double Unders
Pick a group that you fall into. Try to do them with as few breaks as possible. 
Group 1: Practice for 3:00
Group 2: 25
Group 3: 50
Group 4: 75
Group 5: 100

 

Monday, January 4

Happy birthday Kristen G.!

A1. Squat Cleans
5 x 4 at 70%

A2. Dips
3 x 12

B. AMRAP 6:00
20 Step-ups
10 Toes to Bar

 

Tuesday, January 5

A. Every minute on the minute x 6
Pull-ups x 5-7

B. Deadlifts
4 x 6 at 65%

C. For time:
400m Run Buy-in
10, 8, 6, 4, 2
Burpees
Push Press (95/65)
400m Run Buy-out


Wednesday, January 6

A. Back Squat
3 x 15 ta 50%

B. Power Snatch Technique Work

C. 3 Rounds:
AMRAP 3:00, Rest 1:30
8 Power Snatches (75/55)
20 Box Jumps (24/20)

 

Thursday, January 7

A1. Pendlay Row
4 x 15 with pause

A2. 35 Handstand Push-ups

B. Every 5:00 x 4
500m Row
10 Pull-ups
5 Burpee Box Jumps (24/20)

 

Friday, January 8

Happy birthday Johnny!

A. 2 Position Snatch
Every minute on the minute x 5
1 Rep at 70%

B. AMRAP 14:00
18 Wall-balls (20/14)
18 Kettlebell Swings (53/35)
18 HR Push-ups

 

Saturday, January 9

A. Clean and Jerk
2-2-2-2-2

B. For Time:
800m Run
50 Sit-ups
50 Push-ups
50 Pull-ups
800m Run