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January 11 - January 16


Our 101 Class begins this week- Monday, Tuesday and Thursday from 5:30-6:30 pm at the Flower Mound location! Our next class is scheduled for January 25, 26 and 28 from 5:00-6:00 am at the Lewisville location! Email lindsey@crossfitflowermound.com to get registered! 

Our Community Workout is coming up on Saturday, January 23 at 8:00 am at Flower Mound (3001 Long Prairie Rd St 200). This is a great opportunity to check out the gym, meet the coaches and see if CrossFit is for you! 

Monday, January 11

Happy birthday Sabrina and Sonya! 

A. Double Under Skill Work

B. Push Press
5 x 5 at 75%

C. Pull-ups
EMOTM x 6:00
5-7 reps

D. 3 Rounds: 
30 Push-ups
30 V-ups

Tuesday, January 12

A. Back Squat
1 x 20 at 50%
1 x 20 at 55% 

B. Dips
3 x 12

C. 3 Rounds: 
300m Run
10 Clean and Jerks (115/75) 
10 Chest to Bar Pull-ups
*rest 2:00 between rounds

Wednesday, January 13

A. 2 Position Snatch
EMOTM x 6:00
1 rep at 70%

B. AMRAP 18:00
6 HSPU
6 Box Jumps (24/20) 
12 Toes to Bar
60 Double Unders

Thursday, January 14

A. Deadlifts
5 x 6 at 65%

B. Muscle Up Transitions

C. 4 Rounds: 
500m Row
20 Burpees
20 Wall-balls
*rest 3:00 between rounds

Friday, January 15

Happy birthday Melissa! 

A1. Clean
2 x 4 at 70%
3 x 3 at 75%

A2. Handstand Push-ups
5 x 7

B. EMOTM x 14
Odds: 16 Jumping Squats
Evens: 16 Heavy Russian Swings (70/53)

Saturday, January 16

Happy birthday Tamara! Becky has a birthday Sunday! We hope ya’ll have a great weekend! 

A1. Push Press + Push Jerk
5 x 2+2 at 80% of Push Press

A2. GHD Sit-ups
3 x 15

B. 21-15-9
Box Jump Overs (24/20) 
Pull-ups
Ring Dips
 

Earlier Event: December 31
January 4 - January 9
Later Event: January 17
January 18 - January 23