December 5 - December 10

Community Workout: THIS Saturday, December 10 at 8:00 am at our Flower Mound location. Bring friends and family to check out what CrossFit is all about before Christmas! It’s free to anyone and everyone!

CrossFit 101 Class: Next week! December 12, 13 and 15 from 5:00-6:00 am at the Lewisville location. The cost is $50. Email lindsey@crossfitflowermound.com to get set up!

 

Monday, December 5

Happy birthday Chrysa and James F.!

A1. Back Squat
3 x 5 at 60%

A2. HSPU
4 x 60%

B. AMRAP 7:00
5 Pull-ups
10 Push-ups
15 Squats
*Add 5 reps each round

C. 3 x 50m Suitcase Carry/Side

 

Tuesday, December 6

Happy birthday Brandy!

A1. Shoulder Press
2-2-2-2-2

A2. Kipping Pull-ups
3 x 70%

B. 3 Rounds:
400m Run
20 Box Jumps (24/20)
20 Toes to Bar

 

Wednesday, December 7

Happy birthday Elisabeth!

A. Back Squat 1RM

B. EMOTM x 12
Odds: 6 Power Cleans (155/105)
Evens: 12-15 Push-ups

 

Thursday, December 8

A. Make-up Back Squat Max

B. Jackie
1000m Row
50 Thrusters (45)
30 Pull-ups

 

Friday, December 9

Happy birthday John (Friday) and Amanda R., Lonnie, Sid and Evan (Saturday) and Chloe (Sunday)!

A. Shoulder Press 1RM

B. Make-up Jackie

Or

No Score:
10 x Prowler Push 50m
100 Russian KB Swings
5:00 Plank Hold
3:00 Side Plank