June 13 - June 18

Our Free Buddy Week is THIS week, June 13-18. If you are interested in checking out some classes and getting a discount on the 101 Class or 101 Private, email lindsey@crossfitflowermound.com to get registered. The whole week is completely free to new clients. 

Our next 101 Class is next week- June 20, 21 and 23 from 5:30-6:30 pm at the Flower Mound location. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up. 

Monday, June 13

A. EMOTM x 8
5 Thrusters 

B. With a co-ed partner:
800m Run
100 Walking Lunges
100 Sit-ups
400m Run
100 Air Squats
100 V-ups
800m Run

Tuesday, June 14

A. EMOTM x 7
Strict Pull-ups at 70%

B. With a partner:
200 Double Unders
60 Shoulder to Overhead (155/105)
200 Double Unders
60 Front Squats (155/105) 

Wednesday, June 15

A1. Handstand Push-ups
5 x 70%

A2. Pistols
5 x 10-12 each leg

B. Teams of 3:
100 Calorie Row
100 Box Jumps (24/20)
80 Calorie Row
80 Burpees
60 Calorie Row
60 Wall-balls (20/14)
40 Calorie Row
40 Pull-ups
20 Calorie Row
20 Handstand Push-ups
*One partner must always be holding a plank

Thursday, June 16

Happy birthday Stephen T. and Regan!

A. EMOTM x 7
4 Power Clean and Jerk at 70% of C&J

B. With a partner: 
AMRAP 22:00
15 Overhead Squats (115/75)
15 Chest to Bar Pull-ups
15 KB Swings (70/53)
100m Sled Drag

Friday, June 17

A. Team workout from 2010 CrossFit Games
Teams of 4: 
2 Rounds:
300m Run (together)
15 Box Jumps
15 DB Squat Cleans (40/25)
30 Double Unders
15 Hand Release Push-ups
15 GHD Sit-ups
30ft Walking Lunges
*Complete congo style. You cannot move on to the next movement until the person in front of you has moved on. Your team must wait until the last person has completed the lunges to begin round 2. 

Saturday, June 18 

Happy birthday Aaron L.!

A. Deadlift
5 x 5 at 80%

B. Partner Danny
AMRAP 20:00
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups