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December 24 - December 29

Holiday Hours: Closed December 24 and 25. Open Gym for members on Dec 26thfrom 9:00-12:00. Join us for our online competition Sunday through Wednesday to be entered to win $100. We will post a workout that can be completed at home (with no equipment required). Do the workout and post a 1:00 clip of you doing it on that day (Sunday’s workout needs to be completed and posted on Sunday, etc) on your Facebook page. Tag CrossFit Flower Mound and #cffmchristmaschallenge. If you can get a non-member to join you and do the same on their page your name is entered in twice for that day. 

Upcoming 101 Classes: Join us in January for one of our 101 Classes to get set up and ready to come to classes! January 7, 9 and 11 from 4:45 – 5:45 am and January 21, 23 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get signed up! 


Sunday, December 23

Online Challenge: 
20 Rounds: 
:30 Sprint 
Walk Back 
*Set a timer and sprint as far as you can in :30. Try to make it as far each round. 


Monday, December 24 

Online Challenge: 
5 Rounds:
1:00 Plank
20 Walk Lunges 
20 Push-ups 
1:00 Wall Sit 
*Try to do the wall sit at parallel without hands touching your legs. Back touching the wall the whole time.


Tuesday, December 25

Happy birthday Kerri C.!  

Online Challenge: 
AMRAP 20:00 
5-10-15-20-25, etc 
Couch Dips 
*Remember to keep your hips close to the couch as you dip down. 


Wednesday, December 26 

Open Gym 9:00 am – 12:00 pm

Online Challenge: 
EMOTM Until Failure 
25 Air Squats 

Once you cannot complete 25 Air Squats in the minute move on to: 
EMOTM Until Failure
12/15 Push-ups 
(12 for ladies, 15 for men) 


Thursday, December 27 

Happy birthday Jacob K. and Tim! 

A. With a partner: 
1k Run 
100 KB Swings 
2k Row 
200 Push-ups 
3k Bike

300 Sit-ups 


Friday, December 28 

Happy birthday Lily and Donna! 

A. In 5:00 build to heavy Squat Snatch 
then, 5 x 3 at 85%

B. EMOTM x 12
10 KB Snatch 
12 Box Jumps 
14 KB Lunges 


Saturday, December 29

Happy birthday Caitlin M and Paul L. (Saturday) and Kelly J. (Sunday)! 

A. 31 Heroes: 
AMRAP 31:00 

Partner 1: 
8 Thrusters (155/105) 
6 Rope Climbs 
11 Box Jumps (30/24) 

Partner 2: 
400m Run with Sandbag 

Partner 1 performs work listed above. Partner 2 will run 400m with sandbag. Once Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400m run while Partner 2 continues work wherever Partner 1 left off. 

Earlier Event: December 14
December 17 - December 22
Later Event: December 30
December 31 - January 5