November 21 - November 26

Happy Thanksgiving Week! We hope everyone has a relaxing week with family and friends! We will have normal classes on Monday, Tuesday and Saturday. Wednesday we will have normal morning classes, but no afternoon classes and we will be closed Thursday and Friday. There are still a few spaces in the Turkey Burpee on Thanksgiving morning! If you want to do the 5k or the CrossFit workout email lindsey@crossfitflowermound.com to claim one of those spots!

Mark your calendar for our next Community Workout- December 10 at 8:00 am at CrossFit Flower Mound. This is a free workout to anyone interested in seeing what CrossFit is all about! Bring family and friends and come get a great workout!

Our next 101 Class is scheduled for December 14, 15 and 17 from 5:00-6:00 am. The cost is $50. Get signed up and get ahead of the New Year’s Resolutions! Email lindsey@crossfitflowermound.com for more details.

Monday, November 21

Happy birthday Michelle G. and Katie!

A. Max Front Squat

B. Max Handstand Push-ups

C. AMRAP 9:00
20 Sit-ups
20 Thrusters (75/55)

 

Tuesday, November 22

Happy birthday Ann!

A. Max up Front Squat 1RM

Or

10 Perfect Reps at 50% of new 1RM

B. Make-up max HSPU

C. Nicole
AMRAP 20:00
400m Run
Max rep Pull-ups
*Compare to 8/31

 

Wednesday, November 23

Happy birthday Meredith!

A. Make-up Front Squat or HSPU

B. AMRAP 40:00
50 Walking Lunges
100m Farmer Carry
50 Double Unders
100m Suitcase Carry
50 HR Push-ups
100m Overhead Plate Carry
25 GHD Sit-ups
100m Run
25 Burpees
100m Sled Drag
25ft HS Walk/ Hold
800m Run

 

Friday, November 27

Here’s an at home workout you can do with your family! J

AMRAP 15:00
20 Burpees
30 Jumping Squats
40 Walking Lunges
50 Sit-ups

 

Saturday, November 26

Happy birthday Krystal!

A. Make-up Front Squat Max

Or

Back Squat 3 x 8 at 75% of new FS 1RM

B. Make-up HSPU

C. For time:
25 Calorie Row
25 Front Squats (115/75)
25 Toes to Bar
25 Ground to Overhead (115/75)