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January 25 - January 30


Our 101 class begins this week! It’s not too late to get signed up! The class will meet Monday, Tuesday and Thursday from 5:00-6:00 am at the Lewisville location! The cost is $50. Email lindsey@crossfitflowermound.com to get signed up. 

Mark you calendar for our next Community Workout on Saturday, February 13. Time and location to be determined. We will have our February 101 Class the following week- February 15, 16 and 18 from 5:30-6:30 pm. 

Monday, January 25

Happy birthday Albert and Ruth! 

A. Bar Muscle-up Work

B. Push Press
3 x 4 at 80%
2 x 3 at 85%

C. 3:00 Work/ 2:00 Rest x 3
10 Power Cleans (115/75)
10 Box Jumps (24/20) 


Tuesday, January 26

A. Double Under Work

B. Clean
5 x 4 at 80%

C. Dips
5 x 8

D. 45-30-15
Wall-balls (20/14) 
Dumbbell Snatches (40/25) 
500/400/300m Row


Wednesday, January 27

A. Kipping Handstand Push-up Work

B1. Pull-ups
4 x Max Kipping

B2. Box Jumps
4 x 12 for speed

C.  AMRAP 10:00
12 Russian KB Swings (70/53) 
10 HR Push-ups
8 Toes to Bar


Thursday, January 28

Happy birthday Kim D.! 

A. Kipping Toes to Bar and Pull-up Work

B. Deadlifts
1 x 12 at 50%
1 x 12 at 55%
1 x 12 at 60%
1 x 12 at 65%

C. AMRAP 16:00
9 Front Squats (115/75) 
12 Shoulder to Overehead (115/75) 
15 Burpees Over Bar
200m Run


Friday, January 29

Happy birthday Mandy! 

A. Overhead Squat Work

B. Snatch
3-3-3-3-3
*start around 70%

C. Toes to Bar
4 x 6 or 50% of max

D. Every minute on the minute x 14
2 Clean and Jerks at 85%
35 Double Unders


Saturday, January 30

Happy birthday Lorie! 

A. Kipping Pull-up and Toes to Bar Work

B. Power Cleans
3 x 3 at 75%
2 x 2 at 80%

C. HSPU
5 x 7

D. Frelen
3 Rounds: 
400m Run
21-15-9
Thrusters (95/65) 
Pull-ups
KB Swings (53/35) 
 

Earlier Event: January 17
January 18 - January 23
Later Event: January 31
February 1 - 6