December 25 - December 30

Free Week: Don’t forget our FREE WEEK of CrossFit begins this week! Choose any 7 day span from December 27 – January 14 and come try out CrossFit. You must be a permanent resident of Lewisville / Flower Mound / Highland Village or surrounding area and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Athlete of the Year: Make sure to vote for our Athlete of the Year if you haven’t done so. We are in the last phase of voting with our top three being James Fee, Eric Fleming and Mandy Miller! Congratulations to these three- they’ve worked so hard all year and all of them are deserving of this title! https://www.surveymonkey.com/r/CH6NTRZ

New Years Hours: We are open as normal Wednesday, December 27 – Saturday, December 30. We will have an Open Gym from 9:00-11:00 am on Monday, January 1 and will resume normal hours on Tuesday, January 2. Make sure to come on Friday for our Annual New Year’s ‘Eva’ workout. We do this every year as the class workout. You don’t want to miss it!

Nutrition Challenge: Make sure to get signed up for the Nutrition Challenge which will begin Monday, January 8. More information will be posted next week on that, so be on the look out!

Strength and Beauty: Email lindsey@crossfitflowermound.com to get signed up for Strength and Beauty. This event is for women only on Friday, January 5. It will begin at 6:30 pm and go for about 3 hours. The event is free. We will do several team style workouts (we will place you on a team and you’ll find out who is on that team the night of) and then hang out and eat cookies and drink wine! J You must email to sign up prior to Wednesday, January 3.

 

Here’s a few at home workouts if you want to get the family involved the next few days!

If you’ve got Dumbbells, use them. If not, sub the movement written beside that.

AMRAP 5:00 x 4
12 DB Push Press (HR Push-ups)
12 Burpees
12 Jumping Squats
Rest 2:00 between AMRAPS

 

AMRAP 30:00
75 Sit-ups
75 DB Lunges (unweighted)
75 HR Push-ups
400m Run OR 75 Double Unders OR 150 Singles

 

Wednesday, December 27

Happy birthday Tim!

A. The Seven’s
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

 

Thursday, December 28

Happy birthday Lily, Donna and Kelli P.!

A. Teams of 4:
7k Row
*Switch every 250m
*As soon as you come off rower immediately perform 5 Tall Box Jumps (30/24) and 10 Ring Push-ups

 

Friday, December 29

Happy birthday Paul!

A. New Years ‘Eva’
5 Rounds:
800m Run
30 KB Swings (70/53)
30 Pull-ups

 

Saturday, December 30

Happy birthday Kelly J.!

A. Partner Style:
1000m Run
100 Med-ball Cleans
800m Run
100 10ft Overhead Med-ball Throw  
600m Run
100 Med-ball Sit-ups
400m Run
100 Med-ball Overhead Lunges
200m Run
100 Wall-balls