August 8 - August 13

We have our last FREE WEEK of 2016 coming up: August 29 - September 3. If you have been wanting to try out CrossFit this is your chance. If you are a new client to CrossFit Flower Mound and CrossFit Lewisville email lindsey@crossfitflowermound.com to get signed up for the free week! 

Also, mark your calendars for our next Community Workout! Saturday, August 27 we have a free workout for anyone at 8:00 am. Bring friends, family, etc and kick off the Free Week with a great workout! 

This Friday's 4:30 and 5:30 pm classes will be held at the Lewisville location! This change is only for this week! 

Monday, August 8

Happy birthday Pete and Jeannette! 

A. Floor Press
50/10
60/10
70/10 * 3 sets

B. For time:
30 - box jumps overs 24/20
30 - walking lunges (each leg)
30 - GHD sit-ups
30 - Calories C2
30 - Pull-ups
30 - Burpees
30 - Wallballs 20/14
30 - Dumbbell Snatches 40/25
*20 reps for masters

 

Tuesday, August 9

Happy birthday Mike R. and Martha! 

A. Back Squat
50/15
60/15
70/15 * 2 sets

B. 5:00 AMRAP
21-15-9
Thrusters 95/65
Pull-ups

rest 2:00

5:00 AMRAP
15 Hang Power snatches 95/65
30 double-unders

 

Wednesday, August 10

2 Power Clean + 2 push press
work to a heavy set
then, 3 sets @ 90%

B. 3 rounds
20 burpees
20 kb swings

 

Thursday. August 11

Happy birthday Ally! 

A. EMOTOM x 6
2-5 strict pull-ups + 2x’s kipping

B. run 400m to begin each sets
5-10-15-20-25
hang sq. cleans (Men: 155-135-115-95-65) (Women: 105-95-85-65-45)
hand release push-ups

 

Friday, August 12

A. Snatch
1-1-1-1-MAX
then 2 x 1 @ 85%

B. 8 rounds
13 calorie row
5-8 toes-to-bar
rest :90

 

Saturday, August 13

Happy birthday Sam and Kyle C.!

A. Push-press
70/6
75/5
80/5* 3 sets
85/3* 2 sets

B. 4 rounds
100m farmer carry
20 wall-balls
20 medball sit-ups