January 11 - January 16

Our 101 Class begins this week- Monday, Tuesday and Thursday from 5:30-6:30 pm at the Flower Mound location! Our next class is scheduled for January 25, 26 and 28 from 5:00-6:00 am at the Lewisville location! Email lindsey@crossfitflowermound.com to get registered! 

Our Community Workout is coming up on Saturday, January 23 at 8:00 am at Flower Mound (3001 Long Prairie Rd St 200). This is a great opportunity to check out the gym, meet the coaches and see if CrossFit is for you! 


Monday, January 11

A. Double Under Skill Work

B. Push Press
5 x 5 at 75%

C. Pull-ups
EMOTM x 6:00
5-7 reps

D. 3 Rounds: 
30 Push-ups
30 V-ups

Tuesday, January 12

Happy birthday Ray! 

A. Back Squat
1 x 20 at 50%
1 x 20 at 55% 

B. Dips
3 x 12

C. 3 Rounds: 
300m
10 Clean and Jerks (115/75) 
10 Chest to Bar Pull-ups
*rest 2:00 between rounds

Wednesday, January 13

Happy birthday Nicki! 

A. 2 Position Snatch
EMOTM x 6:00
1 rep at 70%

B. AMRAP 18:00
6 HSPU
6 Box Jumps (24/20) 
12 Toes to Bar
60 Double Unders

Thursday, January 14

A. Deadlifts
5 x 6 at 65%

B. Muscle Up Transitions

C. 4 Rounds: 
500m Row
20 Burpees
20 Wall-balls
*rest 3:00 between rounds

Friday, January 15

A1. Clean
2 x 4 at 70%
3 x 3 at 75%

A2. Handstand Push-ups
5 x 7

B. EMOTM x 14
Odds: 16 Jumping Squats
Evens: 16 Heavy Russian Swings (70/53)

Saturday, January 16

Happy birthday Tamara and Cynthia! Macy and Julie have a birthday tomorrow and Becky’s is Sunday! We hope ya’ll have a great weekend! 

A1. Push Press + Push Jerk
5 x 2+2 at 80% of Push Press

A2. GHD Sit-ups
3 x 15

B. 21-15-9
Box Jump Overs (24/20) 
Pull-ups
Ring Dips