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
