December 4 - December 9

Join us for a FREE Community Workout THIS Saturday, December 9 at 8:30 am. Bring family and friends and see what CrossFit is all about! 

Next 101 Class: December 11, 12 and 14 from 4:45-5:45 am. Cost is $50 and will get you set up and ready to start classes before the new year! Email lindsey@crossfitflowermound.com to get signed up! 

Monday Dec 4

Happy birthday Ann L.! 

A. DL to knees + Snatch Pull + Snatch
1+1+2 x 5 @ 75-80%

B. 8:00 AMRAP
8 / 12 HSPU
10 toes to bar
15 box jumps 30 / 24
100’ heavy farmer carry 70+ / 53
 

 

TUESDAY Dec, 5

Happy birthday James F.! 

a. Box Squats
3 x 4-6 @ 80%
* 3 x 50% sets of strict pull-ups

B. 3 rounds
400m run
20 pull-ups
5 hang squat cleans 185 / 115

 

Wednesday Dec 6

Happy birthday Brandy! 

A. Teams of 3
In any order complete
2k ski
200 wallballs
100 box jumps
200 push-ups
2k row

 

Thursday, Dec 7

Happy birthday Elisabeth! 

A.Shoulder Press
4 x 6 70-75%
* 4 set  50% of strict toes-to-bar

B. EMTOM x 20
R1 -  8 / 12/ 15 GHD sit-ups
R2 - 150m / 200m run
R3  - 10 / 13 / 16 burpees
R4 - 7 / 9/ 11 cals on Bike


Friday, Dec 8

Happy birthday Lonnie (Sunday)! 

A. Power Clean and Push Jerk
2+2 x 5 sets

B. Sandbag carry 5 x  100’ 100 / 75 lbs
KB swings 3 x 35 (unbroken) 53/35
Ring push-ups 4 x 15 -20