September 19 - September 24

Our next Community Workout is coming up in a few weeks. Mark your calendar for October 8. The Community Workout will be held at CrossFit Lewisville at 8:00 am! Bring friends and family to check out the gym!

Our next CrossFit 101 Class is scheduled for October 10, 11 and 13 from 5:00-6:00 am at CrossFit Lewisville. The cost is $50. Email lindsey@crossfitflowermound.com to get registered!

Monday, September 19

Happy birthday Courtney and Dave!

A. Strict Pull-ups
80%, 70%, 65%, 55%

B1. Hip Bridges
4 x 15

B2. Shoulder Press
5 at 60%
5 at 70%
5 at 75%
4 at 80%

C. 800m Time Trial

D. GHD Sit-ups 2 x 20
Strict Leg Raises 2 x 10

 

Tuesday, September 20

Happy birthday Kim S.!

A. Kipping Pull-ups
3 x 75%

B. Make-up Shoulder Press

OR

Snatch + OHS
5 x 2+2 at 60-80%

C. 800m TT

OR

4 Rounds:
30 KB Swings (53/35)
15 Calorie Row

D. Ring Push-ups 3 x 8-15
L-Hang x 1:00

 

Wednesday, September 21

Happy birthday Daniel S.!

A. Hip and Groin Mobility

B. Front Squat + Back Squat
4 x 5+3 around 70%

C. 5 Rounds:
20 Burpees
Rest 2:00

D. 100 Hollow Rocks
or, 2:00 Hollow Hold

 

Thursday, September 22  

Happy birthday Spencer and Craig!

A. Strict Pull-ups
4 x 70%

B. Power Clean + Power Jerk
5 x 2+2 *add each set

C. EMOTM x 12
Odds: 40 Double Unders
Evens: 10 Push Press (95/65)

D. Handstand Holds x 2:00
or, 100’ Handstand Walk

 

Friday, September 23

A. Strict Pull-ups
80%, 70%, 65%, 55%

B. Good Mornings
2 x 15 at 30% of BS

C. 50-40-30-20
Wall-balls (20/14)
200m Run

D. Plank Hold 3:00
Side Plank 2:00

 

Saturday, September 24

Happy birthday Matt J.!

A. Make-up a missed Pull-up day

B. Push Press
5-5-3-3-1-1

C. AMRAP 9:00
12 Toes to Bar
12 Box Jumps (30/24)
12 Deadlifts (185/125)