September 21 - September 25

This week is our FREE WEEK! All adult CrossFit classes are open to you to come try us out! Take a look at our schedule and drop in for a class or two! If you attend three or more times this week you will get a discount on our CrossFit 101 Class, which will meet next week on September 28, 29 and October 1 from 6:30-7:30 pm at the Flower Mound location. Instead of the normal $50 for the class you can come for $25 if you attend 3 or more times this week! Email lindsey@crossfitflowermound.com for more information and to get registered! 

Monday, September 21

Happy birthday Daniel S.!

A. Pendlay Row 5 x 5

B. AMRAP 18:00
400m Run
15 Thrusters (75/45)
15 Pull-ups

15 Box Jumps

 

Tuesday, September 22

A. Back Squats
1 x 4 at 70%
1 x 4 at 75% 
2 x 4 at 80%

B. 30-25-20-10
KB Swings (53/35)
Push-ups

*10:00 Cap

 

Wednesday, September 23

A. Strict Pull-ups
6 x 70%

B. Kipping Pull-up Work

C. 5 Rounds:
15 Burpees
50 Double Unders

 

Thursday, September 24

A. Shoulder Press 5 x 5

B. Every 4:00 x 4
25 Wall-balls (20/14)
400m Run

 

Friday, September 25

A. Deadlifts 5 x 5

B. AMRAP 7:00
10 Handstand Push-ups

20 Box Jumps