August 15 - August 20

Next week (Monday, August 22) our mid-morning schedule at Flower Mound will return to the normal school year schedule. Monday, Wednesday, Friday the classes will be at 8:00 and 9:00 am and Tuesday and Thursday the class will be at 8:30 am.

Remember our last FREE WEEK of 2016 is coming! August 29-September 3 is free to all new clients (those who have never participated in a Free Week before). If you are interested in what CrossFit is all about this is a perfect opportunity to check out a few classes! If you attend 3+ classes during this week you will get CrossFit 101 Class (September 6, 7 and 8 from 5:30-6:30 pm) for $25 (normally $50) or the 101 Private (3 one-on-one sessions scheduled based on your availability) for $115 (normally $149). Email lindsey@crossfitflowermound.com to get registered.

Our next Community Workout is coming up on Saturday, August 27 at 8:00 am at the Flower Mound location. This is free to anyone and everyone. It’s a great opportunity to check out the gym, meet some coaches and get a great workout!

The last day to register for Battle of the Box is Wednesday, August 31. Make sure to get signed up before the deadline! The competition is September 16 and 17. Email lindsey@crossfitflowermound.com with questions or to get on a free-agent list!

 

Monday, August 15

Happy birthday Connor!

A1. Deadlifts
3 x 6 at 70%
2 x 5 at 80%

A2. Strict Handstand Push-ups
4 x 65%

B. For time:
200m Walking Lunges
*every time you stop do 10 Burpees

 

Tuesday, August 16

Happy birthday Kimi and Kelli W.!

A1. Shoulder Press
4 x 8

A2. GHD Sit-ups
4 x 15-20

B. Prowler Push
4 AHAP x 50m

 

Wednesday, August 17

A1. Floor Press
10 at 50%
10 at 60%
3 x 10 at 70%

A2. Toes to Bar
4 x 70%

B. Max Efforts:
500m Row x 2
400m Run x 2

 

Thursday, August 18

Happy birthday Briz!

A. Power Snatch
5 at 50%
5 at 60%
4 at 70%
2 x 3 at 75%

B. EMOTM x 24
1. 12 Box Jumps
2. 100ft Farmer Carry AHAP
3. 12 Weighted Sit-ups

 

Friday, August 19

A1. Clean + 2 Front Squats
1-1-1-1-1-1

 A2. Chest to Bar / Bar Muscle-up / Muscle-up
5 Sets of Practice

B. AMRAP 6:00
20 Double Unders
10 Pistols (5/5)

 

Saturday, August 20

Happy birthday Jason T. (Sunday)!

A. EMOTM x 6
Strict Pull-ups x 50%

B. Double DT
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*Alternate rounds with partne