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December 18 - December 23


FREE WEEK: Join us for a free week of CrossFit! Pick any 7 day span between December 27 and January 14 and come up to 6 times throughout that week! If you attend 3+ times you will get a discount on the 101 Class or 101 Private! Email lindsey@crossfitflowermound.com for more information or to get registered! This is for new, local athletes only.

CHRISTMAS SCHEDULE: Christmas Day and December 26: We will be closed on December 25 and 26 to be with our families on Christmas! We will post an at home workout that you can do with little to no equipment. Get your family to do a workout together at home! J

 

Monday, December 18

Happy birthday Traci!

A. Box Squats
3 x 4-6 at 85%

B. 200m OH Plate Carry
50 Ground to Overhead with Plate
200m OH Plate Carry
50 Burpees to Plate
200m OH Plate Carry
50 Plate Sit-ups
200m OH Plate Carry
50 OH Plate Lunges

 

Tuesday, December 19

Happy birthday Scott J.!

A. EMOTM x 6
Handstand Push-ups
*try to beat last week’s score

B. 3 Rounds:
50 Wall-balls (20/14)
100 Double Unders

 

Wednesday, December 20

Happy birthday Haley E.!

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

B. EMOTM x 18 of :30 on / :30 off
Row
Bike
Ski

 

Thursday, December 21

Happy birthday Ryan H. and Brian J.!

A1. Strict Pull-ups
4 x 50-60%

A2. Overhead Squats
3 x 10

B. EMOTM x 14
Odds: 6/9/12 Burpees
Evens: 5 Touch and Go Squat Snatches

 

Friday, December 22

Happy birthday Brett!

12 Days of Christmas (performed exactly like the song)
1 Snatch (115/75)
2 Handstand Push-ups
3 Tall Box Jumps (30/24)
4 Thrusters (115/75)
5 Burpees over Bar
6 Toes to Bar
7 Pull-ups
8 KB Swings (70/53)
9 Wall-balls (20/14)
10 KB Lunges (70/53)
11 Ground to Overhead (115/75)
12 Man Makers (40/25)
 

 

Saturday, December 23

Happy birthday Robert S. (Sunday) and Kerri C. (Monday)!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. 21-15-9
Calorie Row
Burpee Box Jumps

Earlier Event: December 10
December 11 - December 16
Later Event: December 24
December 25 - December 30