February 29 - March 5

This coming Saturday, March 5 is our Community Workout! Come join us at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Rd St 200) for a FREE workout. It's a great chance to come check us out and get a great workout at the same time! 

Next week, March 7 - 12 is our FREE WEEK! Classes are completely free ALL week long at both locations. Come check us out once, or 5 times. If you attend 3+ times during this week you will receive a discount on our 101! 

Our next 101 Class is coming up on March 14, 15 and 17 from 5:00-6:00 am at CrossFit Lewisville. The price is only $50 ($25 if you attend the Free Week) and will get you ready and prepared to start a membership! 


Monday, February 29

A. 3 Rounds
10 OHS Therapy
10 Kipping Swings
:20 of Double-under

A. 16.1
20:00 AMRAP
25’ OH Walking Lunge
8 Bar Facing Burpees
25’ OH Walking Lunge
8 Chest to Bar

OR

20:00 AMRAP
400m Run
30 Box Jumps (24/20 - 20/16)
30 KB Swings (53/35 - 44/26)

Tuesday, March 1

A. 3 Rounds:
10 Ring Rows
10 Pike Push-ups
10 Calories on Rower (pause w/ handle on chest for :01)

B. EMOTM 14:00 (alternating)
Odds - 7 Thrusters (95/65)
Evens - 150m Sprint

C. 3 rounds:
500m Row
15 Toes to Bar
10 OHS (95/65 - 75/55)

Wednesday, March 2

Happy Birthday Austin and Janelle N.! 

A. 3 Rounds:
:30 Front Rack with Band
10 Gip Extensions
10 Cat/Cows (holding for :02 each)

B. Power Clean and Jerk (Grace Weight)
4 x 8

C. GHD Sit-ups
4 x 15

D. AMRAP 7:00
6 HSPU (4) 
12 Cox Jump Overs (24/20 - 20/16)
 

Thursday, March 3

A. 3 Rounds:
10 Kipping Swings
10 shoulder pass throughs
:20 double-unders

B. EMOTM x 20:00
Odds - Pull-ups - 50% of Kipping
Evens - 5 Power Snatches (95/65 - 75/55)

C. 10:00 AMRAP
30 Double-unders (20) 
20 Wallballs (20/14 - 14/10)
10 HR Push-ups

Friday, March 4

Happy birthday Amber! Happy birthday Lynne and Michelle B. (Saturday)! 

A. 3 Rounds:
:20 Monster Band Walks
10 KB Swings
100m Run

B1. Deadlifts
5 x 6 @ 75%

B2. 200m Sprint x 5

C. 15-12-9
Power Cleans @ Grace weight
Calorie Row