November 14 - November 19


Our Turkey Burpee is coming up on Thanksgiving Day! For our 8th Annual event we will be benefitting the local Chin refugees. We will have an un-chipped 5k that will begin at 7:30 am and a CrossFit workout (AMRAP 12:00 of 5 Burpees, 10 Thrusters (96/65), 15 Calorie Row, 20 KB Swings) in heats. Heats are limited in size. Email lindsey@crossfitflowermound.com to register. 

Our next Community Workout is scheduled for December 10 at 8:00 am at the Flower Mound location. It's free to anyone, so mark it on your calendar to come check out the gym and get a great workout! 

Monday, November 14

A. Snatch
5 x 4 at 70% 

B. Helen
3 Rounds: 
400m Run
21 KB Swings
12 Pull-ups
*12:00 Cap 

Tuesday, November 15 

Happy birthday Marcelo and Krissi! 

A. Push Press
5 x 4 at 75% 

B. Make-up Helen 

Or 

AMRAP 7:00
3-6-9-12-15, etc
Goblet Squats (53/35) 
Box Jump Overs (24/20)
 

Wednesday, November 16 

A. Grace
30 Clean and Jerks (135/95) 

B. 4 Rounds, not for time: 
50m Prowler Pushes
15 Ring Push-ups
50m Suitcase Carry (53/35) 
15 GHD Sit-ups
100m Farmer Carry
15ft HS Walk (:30 HS Hold) 

Thursday, November 17 

Happy birthday Stephanie W.! 

A. Front Squat + Back Squat
5 x 1+2
*add 5%

B. Make up Grace 

OR 

AMRAP 9:00
9 Thrusters (75/55) 
9 Burpees over Bar
9 Toes to Bar 

Friday, November 18 

A. EMOTM x 24
1. 70% Pull-ups
2. 4 Hang Squat Cleans (165/115) 
3. 6 Tall Box Jumps (30/24) 

Saturday, November 19 

Happy birthday Valerie and Angela (Saturday) and Teresa and Janel (Sunday)! 

A. Make up Squats or Push Press

B. Make up Grace or Helen

C. 4 Rounds: 
6 Deadlifts ((275/185) 
12 HSPU
24 Sit-ups