Friday, January 27: Daily Workout

Bring your jump rope today!

A1. Good Mornings 4 x 10 @ 40% of Tuesday's clean

A2. Pull-ups 4 x 10 (speed)

B. 4 rounds for time of

20 Push Press (reduce reps by 5 each round, so 15, 10, then 5)

4 Burpee Hop Overs

25 Double-unders

5 Power Cleans (increase reps by 5 each round, so 10, 15, then 20)

(115#/75#)

C.  Muscle-up practice of low rings

Post loads and time comments.

Thursday, January 26: Daily Workout

A. Mobility

B. Front Squat 1 RM

C. 5 rounds
Every 3 minutes
10 KB Swings
200m Sprint

D. Handstand Walking

Post loads to comments.

Jerid's Beast Mode is always ON.

Wednesday, January 25: Daily Workout

A1. Ring rows or Dead hangs 4 x max (-2)
A2. GHD sit-ups or abmat sit-ups 4 x 12 (2sec/2sec)

B. "DT"
5 rounds for time
12 Deadlift
9 Hang Power Cleans
6 Jerks
155/105

C. TGU Practice

Post loads and time to comments.

Project Mayhem!

Tuesday, January 24: Daily Workout

A. Mobility

B. Clean 1 RM

C. Rowing intervals
Option 1: 1000m, 500m, 1000m, 500m
Option 2: 500m x 4

Post loads and times to comments.

Andy mid throw at this weekend's Fittest Games in Austin.

A few announcements

Girl's Night Out!!!! 
The guys did their thing, now it's time for us to do ours! Friday, March 9 we will have our FIRST Girl's Night Out at Mary Martinez' house just down the street. Plan on being there from 7ish-10ish. Details still need to be worked out, but put this date on your calendar. Wine, games and FUN! 


Class Sign-ups
Class Sign-ups for February 1-15th have begun and are open until Wednesday the 25th at 10:00 PM. Flower Mound is open for business, so if you'd like to check out a class there, make sure to sign up!

NCR Sprint for Cancer
A group of us are already looking forward to this 5k and 10k event in Las Colinas. If you would like to run with us and would like more information go here. This is an awesome opportunity to get out and run with fellow CrossFitters and friends for a good cause

Fight For Air Stair Climb
This is our second year of participating in this wonderful event. This year's date is February 18th. To register please visit American Lung Association  Our team name is CrossFit Flower Mound/Lewisville. Last year we had a blast.