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December 17 - December 22


Next 101 Class: Join us for our last 101 Class for 2018! THIS WEEK on Monday, Tuesday and Thursday from 7:00-8:00 pm. Email lindsey@crossfitflowermound.comto get registered. 

Holiday Schedule: Closed December 24 and 25. Open Gym on December 26 from 9:00-12:00. Normal AM and 3:00 and 4:00 pm on December 31 and Open Gym on January 1 from 9:00-12:00. 

 

Monday, December 17

Happy birthday Jeff S.! 

A. 12 Days of Christmas 2.0
1 Muscle Up or Rope Climb or 4 Pull-ups 
200m Run 
3 Handstand Push-ups 
4 Box Jumps 
5 Burpees 
6 Toes to Bar 
7 Calorie Bike or Ski 
8 KB Swings 
9 Medball Cleans 
10 Lunges with Plate
11 Calorie Row 
12 Man Makers 

 

Tuesday, December 18

Happy birthday Traci! 

A. 4 Sets 
3 Snatch Pull 
5 Hang Muscle Snatch
:45 Band Distraction Figure 4 Stretch

B. For time: 
10-9-8-7-6-5-4-3-2-1
Toes to Bar 
Burpees

 

Wednesday, December 19 

Happy birthday Scott J. and Bryce! 

A1. Deadlift 1.1.1.1 at 60%

A2. Single Leg Glute Bridges 3 x 5-7/side 

B. AMRAP 5:00 x 3 (1:30 rest between) 
300m Row 
15 Pull-ups 
15 DB Push Press 
Max Distance Row in remaining time 

 

Thursday, December 20 

Happy birthday Kirsten! 

A. Back Squat 
1-1-1

B. Every 3:00 x 4 
10 Box Jump Overs 
15 Hang Power Cleans (115/85)
10 Box Jump Overs 

 

Friday, December 21 

Happy birthday Morgan and Brian! 

A. EMOTM x 7
3 Power Snatch
*touch and go 

B. 4 Rounds: 
400m Run 
50 Air Squats 

 

Saturday, December 22 

Happy birthday Carmen and Brett D.! 

A. With a Partner, split however:
200 Double Unders
50 Pull-ups
100 Weighted Lunges
50 Weighted Sit-ups
100 Wall-balls

Earlier Event: December 9
December 10 - December 15
Later Event: December 22
December 24 - December 29