September 26 - October 1

Our next Community Workout is quickly approaching! Saturday, October 8 at 8:00 am we will meet at CrossFit Lewisville (1400 Moccasin Trail St 18) for a fun, FREE hour of working out! Come check out the gym and get a great workout while you’re at it!

Our next 101 Class is scheduled for October 10, 11 and 13 from 5:00-6:00 am at CrossFit Lewisville. If you are interested in joining the gym this is the first step. The cost is $50. Email lindsey@crossfitflowermound.com to get registered.

Matt is holding a Pull-up Clinic NEXT Saturday, October 1 from 10:30-11:30 at CrossFit Lewisville. The cost is $20. If you are interested in improving your kip or butterfly for pull-ups or muscle-ups sign up! Email matt@crossfitdentoncounty.com to register.

Monday, September 26

A. Strict Pull-ups
80%, 70% x 3

B1. Front Squat + Back Squat
4 x 6+4 at 70% of FS

B2. Push-ups 4 x 20

C. AMRAP 21:00
25 KB Swings
20 Calorie Row
15 HSPU
10 Tall Box Jumps (30/24)
200m Run
*No score

 

Tuesday, September 27

A. Strict Pull-ups
3 x 70%

B. Power Clean + Push Press
4 x 4+2 at 80% of PP

C. AMRAP 8:00
14 Thruster (75/55)
14 Sit-ups

 

Wednesday, September 28

Happy birthday Lisa C. and Scott B.!

A. Find 1RM Deadlift

B. 4 Rounds:
15 Chest to Bar Pull-ups
30 Box Jumps (24/20)
15 Burpee Broad Jumps (6’)
400m Run

 

Thursday, September 29

Happy birthday Trey and Matt F.!

A. Kipping Pull-ups
3 x 80%

B. Shoulder Press
5 at 65%
6 at 70%
6 at 75%
5 at 80%

C. 50-40-30-20-10
Walking Lunges
Double Unders

 

Friday, September 30

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

B. Floor Press
5-5-5-3-3

C. 7 Rounds:
12 Toes to Bar
20 Calorie Row
50m Sled Drag

 

Saturday, October 1

Happy birthday Amber K. (Saturday) and Odette B. and Shayla (Sunday)!

A. Make-up any Pull-ups missed

B. Thruster
Work to heavy single
then, 3 x 3 at 85%

C. For time:
25 Deadlifts (225/155)
400m Run
25 Hang Power Cleans (155/105)
400m Run
25 Front Squats (135/95)
400m Run
25 Thrusters (95/65)
400m Run