January 2 - January 7

FREE WEEK: This week! January 2-7 is free for CrossFit and Homeschool PE classes. Email lindsey@crossfitflowermound.com to get registered. If you attend 3+ times this week you can get a discount on the 101 Class or 101 Private!

101 Classes: We have two classes coming up. One class is Saturday and Sunday, January 7 and 8 from 9:00-10:30 am and the next class is Monday, Tuesday and Thursday, January 9, 10 and 12 from 5:30-6:30 pm at the Flower Mound location. Email lindsey@crossfitflowermound.com to get on the roster!

Monday, January 2

Happy birthday Heinrich!

We have normal hours today!

A. Pause Front Squat (:03)
6 x 3 at 65%

B. EMOTM x 16
Odds: 250m Row
Evens: 200m Run

 

Tuesday, January 3

A1. Push Press
4 x 6 at 70%

A2. Tempo Push-ups
4 x 5 (5-1-5)

B. 4 Rounds:
12 Russian KB Swings (70/53, 53/35)
16 Box Jumps (24/20, 20/16)
20 Sit-ups

 

Wednesday, January 4

A. Deadlift
5-5-5-5-5

B. AMRAP 10:00
5 CTB Pull-ups
10 Push-ups
15 Squats

 

Thursday, January 5

Happy birthday Jen P. and Anthony!

A. EMOTM x 7
4 Hang Power Cleans at 70%

B. 3 Rounds:
500m Row
10 Man Makers (40/25, 25/15)
Rest 2:00

 

Friday, January 6

A. Thrusters
8-8-6-6

B. For time:
100 DB Snatches (40/25, 25/15)
*5 Burpees at the top of every minute. Start workout with burpees

 

Saturday, January 7

Happy birthday Johnny (Sunday)!

A1. DB Walking Lunges
4 x 20

A2. Dips
4 x 10

B. 30-25-20-15-10
Wall-balls (20/14, 14/10)
KB Swings (53/35, 44/26)