October 3 - October 8

We will have our next Community Workout THIS Saturday at 8:00 am at CrossFit Lewisville (1400 Moccasin Trail St 18). This is free to anyone and everyone- come check out a free workout and meet some of our coaches and community!

Our next 101 Class is next week- October 10, 11 and 13 from 5:00-6:00 am at the Lewisville location. The cost is $50. Email lindsey@crossfitflowermound.com to get registered!

Monday, October 3

A. Kipping Pull-ups
80%, 75%, 70%

B. Deadlifts
2 x 5 at 70%
2 x 5 at 75%

C. 4 Rounds:
100 Double Unders
100m Prowler Push
25 Toes to Bar

 

Tuesday, October 4

Happy birthday LaDonna!

A. Strict Pull-ups
70%, 80%, 70%

B. Shoulder Press
3 x 5 at 70%
2 x 5 at 75%

C. 3 Rounds:
500m Row
15 Power Cleans (155/105)

 

Wednesday, October 5

A. Thrusters
4 x 5 at 70%

B. EMOTM x 21
1. 12 GHD Sit-ups
2. Broad Jumps (7-8’)
3. 8 HSPU

 

Thursday, October 6

Happy birthday Rick A.!

A. Kipping Pull-ups
4 x 70%

 

B. Front Squat + Back Squat
5 x 4+2
*Add from last week

C. AMRAP 9:00
100m Shuttle Run
12 Push Jerk (135/95)

 

Friday, October 7

Happy birthday Simcha (Friday) and Jimmy (Saturday), Jay and Derek (Sunday)!

A. Strict Pull-ups
4 x 60%

B. Power Snatch
EMOTM x 6
3 reps at 75%

C. 3 Rounds:
30 Wall-balls
30 Push-ups
30 KB Swings
30 Sit-ups
30 Box Jumps
30 Pull-ups