December 19 - December 24

Monday is the 12 Days of Christmas! You don’t want to miss it! Make sure you get signed up for a class so you can get it in! We will have normal classes this week Monday-Friday, but will not have classes Saturday (12/24) or Monday (12/26). We hope you guys enjoy your week with family and friends!

Our Free Week is coming quickly. January 2-7 we will have a free week to anyone new athletes who have never participated in a free week before. If you live local and are interested in seeing if CrossFit is for you- this is the perfect opportunity! Email lindsey@crossfitflowermound.com for more information or to get registered!

We have TWO 101 Class options for January! Saturday and Sunday,  January 7 and 8 we will have a class 9:00-10:30 am at the Flower Mound location. Monday, Tuesday and Thursday, January 9, 10 and 12 we will have a class from 5:30-6:30 pm at the Flower Mound location. The cost is $50 for either option. Email lindsey@crossfitflowermound.com to get signed up!

Monday, December 19

A. 12 Days of Christmas
For time:
1 Snatch (115/75)
2 Handstand Push-ups
3 Tall Box Jumps (30/24)
4 Thrusters (115/75)
5 Burpees over Bar
6 Toes to Bar
7 Pull-ups
8 Kettlebell Swings (70/53)
9 Wall-balls (20/14)
10 Lunges with KB (70/53)
11 Ground to Overhead (115/75)
12 Man Makers (40/25)

  

Tuesday, December 20

 Happy birthday Stephen E. and Kirsten!

 A. AMRAP 15:00
9 Pull-ups
12 Shoulder to Overhead (115/75, 95/55)
15 Burpees 

B. Hollow Holds 3 x :30
HS Hold 3 x :45
OHS 3 x 15

 

Wednesday, December 21

 Happy birthday William and Brian!

 A1. Back Squats
3 x 10 (50-55-60%)

A2. 5 Tall Box Jumps x 3

B. 4 Rounds:
20 Calorie Row
20 DB Hang Snatch
8 HSPU
Rest 2:30

 

Thursday, December 22

A. EMOTM x 30
1. 12 Wall-balls
2. 9/12 Calorie Row
3. 20 Russian KB Swings  

 

Friday, December 23

Happy birthday Robert S. (Saturday) and Kerri C. (Sunday)!

A. EMOTM x 10
1. 6-8 Toes to Bar
2. 40 Double Unders

B. 4 Rounds:
400m Run
30 Push-ups
20 Box Jumps
Rest 3:00