June 26 - July 1

NO Summer Sports Training Classes the WEEK of July 4th. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, June 26

Happy birthday Molly and Brandon!

A1. Kipping Pull-ups
5 x 70%

A2. Tall Box Jumps
5 x 5

B. EMOTM x 12
Odds: 200m Run
Evens: 8 Shoulder to Overhead (135/95, 105/75)

 

Tuesday, June 27

A. Snatch
2-2-2-2-2
Start at 70%. Rest 1:30-2:00 between sets

B. 3 Rounds:
50 Wallballs (35)
20 Burpees (15)
200m Suitcase Carry (53/35, 44/26)

 

Wednesday, June 28

Happy birthday Val!

A. Split Jerk
3-3-2-2-1-1

B. For time:
50 Calorie Row
20 Hang Power Cleans (155/105, 115/85)

 

Thursday, June 29

A. Back Squats
3 x 50%

B. AMRAP 8:00
15 HSPU (10)
30 Russian KB Swings (70/53, 53/35)

 

Friday, June 30

Happy birthday Daniel and Amber B.!

A1. Ring Dips
4 x 10

A2. GHD Sit-ups
4 x 15-20

B. With a Partner:
1k Run
200 Double Unders (150)
30 Snatches (115/75, 95/65)
30 Front Squats (155/105, 115/85)

 

Saturday, July 1

A. Strict Pull-ups
6 x 60%

B. 3 Rounds:
30 Wall-balls
50 Med-ball Sit-ups

June 19 - June 24

Good luck to Gracen, Isabel and Brynn, who will be competing at Youth Nationals in Weightlifting this coming Friday and Saturday in Georgia! They have been working hard all year and this is a huge honor to be able to compete with the absolute best of the best! We love you guys and are supporting you!

Monday, June 19

A. EMOTM x 12
Odds: 6 Deadlifts at 65%
Evens: 10 Ring Push-ups

B. 4 Rounds, not for time:
250m Ski
15-20 GHD Sit-ups
100m Front Rack Carry
15-20 Calories on AB

 

Tuesday, June 20

Happy birthday Kyle N.!

A. 5 Rounds:
Strict Pull-ups at 60-70%
Followed by Max Double Unders in :60
Rest 2:00

B. AMRAP 8:00
6 Shoulder to Overhead (155/105, 115/85)
10 Box Jumps (30/24, 24/20)

 

Wednesday, June 21

Happy birthday Mike M.!

A. Front Squats
4 x 1 at :90 with :03 pause

B. 21-15-9
Burpees to Plate
Plate Overhead Overhead Squats
Ground to Overhead with Plate
(45/25, 35/15)

 

Thursday, June 22

Happy birthday Janelle!

A. Clean and 2 Jerks
Work to a max
Then, 3 Sets at 90%

B. 5 Rounds:
3-5 Musle-ups (1-3) / 10 Burpee Pull-ups (7)
20 Calorie Row

 

Friday, June 23

A. Snatch
3-3-3-2-2-1-1
Start at 70% and rest 1:30-2:00 between sets

B. AMRAP 16:00
15 Overhead Squats (95/65, OHS or FS 75/55)
60 Double Unders (40)
15 Toes to Bar

 

Saturday, June 24

Happy birthday Brian A., Dugan and Kelli Green (Saturday) and Brandon M. (Sunday)!

A. Teams of 2:
150 Wall-balls
400m Med-ball Carry
150 Med-ball Sit-ups
400m Med-ball Carry
150 Wall-balls

June 12 - June 17

Summer Sports Training: It’s not too late to get your athlete involved in our Summer Sports Training program! We have a class for all ages. Email lindsey@crossfitflowermound.com to get registered!  

High School Girls: 8:00 – 9:00 am
High School Boys: 8:00 – 9:00 am
Middle School Girls: 9:00 – 10:00 am
Middle School Boys: 9:00 – 10:00 am
Elementary Kids: 9:00 – 9:30 am (M/W)

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, June 12

A1. Split Jerk
3 at 80%
3 at 83%
3 at 85%
2 at 87%
1 at 90%

A2. Strict Pull-ups
4 x 50%

B. 2 Rounds:
100 Double Unders (65/150)
30 Burpees (24)

 

Tuesday, June 13

A. Front Squats
5 x 2 at 85% with :03 Pause

B. AMRAP 9:00
13 Pull-ups (8)
20 DB Snatches (45-50/30-35, 30-35/15-20)

 

Wednesday, June 14

A. Rope Climbs x 10

B. 6 Rounds, not for time:
:30 AB Sprint
100m Farmer Carry
15 Ring Push-ups (regular)
20 GHD Sit-ups

 

Thursday, June 15

A. Kipping Pull-ups at 60-70%
Every 2:00 for 10:00

B. 4 Rounds:
25 Wall-balls (20/14, 14/10)
8 Power Cleans (185/125, 135/85)

 

Friday, June 16

Happy birthday Regan, Liz, Erica and Stephen!

A. Push Press
Work to heavy 3
then, 3 x 3 at 90%

B. 12-9-6
Power Snatches (135/95, 95/65)
400m Sprint between rounds

 

Saturday, June 17

A. Deadlifts
5 x 5 at 75%

B. Teams of 3
75 HSPU

May 29 - June 10

We are officially OPEN at the new location! Our new address is 2707 Justin Road in Flower Mound. The old location is closed.

Summer Sports Training: Our Summer Sports Training program begins Monday, June 5. It will run through August 18 (no classes July 4th week). The High School and Middle school classes will run Monday through Thursday. Email lindsey@crossfitflowermound.com to get registered.

High School Girls: 8:00 – 9:00 am
High School Boys: 8:00 – 9:00 am
Middle School Girls: 9:00 – 10:00 am
Middle School Boys: 9:00 – 10:00 am
Elementary Kids: 9:00 – 9:30 am (M/W)

Grand Opening Celebration: Our Grand Opening is this coming Saturday, June 3! Come check out the gym from 8:00 am – 12:00 pm. We’ll have bounce houses, Airrosti, Michelle Berendt (our on-site massage therapist), What’s on Tap and more. Parking is limited, so carpool with friends! J

FREE WEEK: We have a free week of CrossFit coming up June 5 -10. All regular CrossFit classes are open and free to those who are local to the area and have never participated in a free week before. Email lindsey@crossfitflowermound.com to get signed up!

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! If you come 3+ times during the free week the 101 Class is only $25! Email lindsey@crossfitflowermound.com to get signed up!
 

 

Monday, May 29

Memorial Day Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Our members will come together for an open gym style Murph to honor those who have fought for our freedom!

We will not have regularly scheduled classes today.

 

Tuesday, May 30

A. Teams of 3:
5k Row
200 KB Swings
5k Row

 

Wednesday, May 31

A. Push Press + Push Jerk
2+2, work to a heavy set then do 2 at 90%

B. Every 2:00 for 20:00
Odds: 1k Assault Bike / 200m Run / 200m Ski
Evens: Max Push-ups in :45

 

Thursday, June 1

Happy birthday Amy K.!

A. Front Squat
6 x 3 at 75% with :03 Pause

B. 6 Rounds:
40 Double Unders
20 DB Snatches (40-50/30-35, 35-40/20-30)

 

Friday, June 2

Happy birthday Jim B. (Saturday), Alicia and Wayne (Sunday)!

A. Muscle-up Skill Work

B. Not for time:
10 Rounds:
9 HSPU (5 or 12 HR PU)
12 Toes to Bar (9)
15 Box Jumps (24/20, 20/16)

 

Monday, June 5

A. Front Squat
6 x 3 at 80% with :03 Pause

B. 5 Rounds:
200m Run
15 KB Swings (70/53, 53/35)

 

Tuesday, June 6

Happy birthday Yajaira!

A1. HSPU
5 x 70%

A2. GHD Sit-ups
5 x 15-20

B. AMRAP 8:00
6 Deadlifts (275/185)
12 Burpees over Bar (9)  

 

Wednesday, June 7

A1. Strict Pull-ups
4 x 70%

A2. Tall Box Jumps
5 x 5

B. 4 Rounds:
250m Row
9 Push Press (135/95, 105/75)
30 Lunges
Rest about 2:00

 

Thursday, June 8

A. EMOTM x 8
5 Power Cleans at 70-80%

B. AMRAP 12:00
3-6-9-12-15, etc
Toes to Bar
*30 (20) Double Unders between sets

 

Friday, June 9

Happy birthday Matt A. and Chris J.!

A. Partner Endurance Day!
3k Ski
4k Bike
5k Row

 

Saturday, June 10

Happy birthday Brittney and Courtney (Sunday)!

A. Snatch
6 x 1 at 85%

B. 3 Rounds:
200m Plate Carry
30 Burpees to Plate
30 Plate Squats

We are officially OPEN at the new location! Our new address is 2707 Justin Road in Flower Mound. The old location is closed.

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

Monday, May22

Happy birthday Thomas and Damon! 

A. Back Squats
6 x 3 with :03 pause at 70%

B. AMRAP 12:00
15 Chest to Bar Pull-ups
20 Shoulder to Overhead (135/95)
25 Box Jumps Overs (24/20)  

 

Tuesday, May 23

A.  Snatch
5 x 2 at 85%

B. Partner:
100 KB Swings
125 Goblet Squats
150 KB Lunges
200 Sit-ups
*Every 3:00 complete 10 Burpees (each partner)

 

Wednesday, May 24

A. Push Press
3-3-3-3-3

B. Rip
5 Rounds:
200m Run
12 Thrusters
9 Box Jumps

 

Thursday, May 25

A. Deadlift
5 x 4 at 80%

B. EMOTM x 16:00
Odds: 20-25 Air Squats
Evens: 50 Double Unders
 

Friday, May 26

Happy birthday Mom (Lisa)! 

A. Clean and Jerk  
5 x 2 at 85%

B. 10-9-8-7-6-5-4-3-2-1
Thrusters (115/75)
Burpees over Bar

 

Saturday, May 27

Happy birthday Jill (Saturday) and Shawn (Sunday)! 

A. Strict Pull-ups
Max x 3 Sets
*Rest as needed between

B. 1k Row
Then, 3 Rounds:
15 HR Push-ups
15 Hang Power Cleans (135/95)
then, 1k Row

May 15 - May 20

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

Monday, May 15

Happy birthday Murray!

A. Deadlifts
5 x 4 at 75%

B. For time:
75 Wall-balls (20/14)
50 Burpees
30 Calorie Row

 

Tuesday, May 16

A. Strict Pull-ups
5 x 65%
*Add 2-4 Kipping C2B at the end of each set

B. 21-15-9
Hang Power Cleans (135/95, 115/75)
400m Run

 

Wednesday, May 17

Happy birthday Sandy!

A. Back Squat
2 x 10 at 50%

B. EMOTM x 16
Odds: 5-7 HSPU
Evens: 7-10 Broad Jumps

 

Thursday, May 18

A. Shoulder Press
5 x 3 at 80% or add 5-10# from last week

B. 4 Rounds:
100m Farmer Carry (53/35)
40 Walking Lunges
60 Sit-ups

 

Friday, May 19

Happy birthday Rogelio!

A. Jerk
2-2-2-2-2-2

B. AMRAP 9:00
10 Overhead Squats (95/65)
30 Double Unders

 

Saturday, May 20

A. HSPU
4 x 70%

B. AMRAP 17:00
30 KB Swings (53/35)
20 Pull-ups
600m Run

May 8 - May 13

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

 

Monday, May 8

Happy birthday Bobby!

A. Push Press
6 x 4 AHAP

B. 3 Rounds:
400m Run
2 Sets of:
12 Deadlifts (155/105, 115/75)
9 Hang Power Cleans
6 Shoulder to Overhead

 

Tuesday, May 9

Happy birthday Melina and Darrin!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Chest to Bar kipping PU at the end of each set

B. EMOTM x 12
Odds: 10 Tall Box Jumps (30/24, 24/20)
Evens: 20 Weighted Lunges

 

Wednesday, May 10

Happy birthday April!

A. Snatch
5 x 3 at 75%

B. Not for time, complete in any order:  
500m Row x 3
200m Farmer Carry
75ft Handstand Walk
50 Toes to bar
500m Ski

 

Thursday, May 11

Happy birthday Ryan!

A1. Front Squat
6 x 3 with :05 neg
*Add 5-10% from last week

A2. 5 Tall Box Jumps immediately following FS

B. 10 Rounds:
100m Sprint
15 Russian KB Swings (70/53, 53/35)

 

Friday, May 12

Happy birthday Robert C.!

A. Hang Power Cleans
6 x 2 at 83-90%

B. 10-20-30
Thrusters (95/65)
Box Jumps (24/20)

 

Saturday, May 13

Happy birthday Lauri (Sunday)!

A. AMRAP 42:00
36 Wall-balls (20/14)
36 Jumping Lunges
36 Burpees
36 Med-ball Sit-ups
800m Run

May 1 - May 6

Sign your athlete up for our Summer Sports Training Programs that begin June 5! Sign up before May 15 and get 10% off 12 sessions or more. Email lindsey@crossfitflowermound.com for more information or visit crossfitflowermound.wodify.com to get signed up! 

Monday, May 1

Happy birthday Jeff B. and Jennifer V.!

A1. Front Squat
6 x 3 with :05 Negative
*Add 5-10% from last week

A2. 5 Tall Box Jumps x 6

B. 3 Rounds:
30 Calorie Row (20)
30 Burpees (20)
Rest 3:00-4:00 between rounds

 

Tuesday, May 2

A. 15:00 of Practice:
Muscle-ups
Handstand Walking

B. AMRAP 11:00
25 Wall-balls(20/14, 20 at 14/10)
15 Pull-ups (9)

 

Wednesday, May 3

A. Deadlifts
5 x 5 at 70%

B. 2 Rounds:
800m Run
50 HR Push-ups (35)

 

Thursday, May 4

Happy birthday Cara and Ron!

A. Shoulder Press
5 x 5 at 75% or add 5-10# from last week

B. EMOTM x 14
10 Toes to Bar (7)
10 Broad Jumps (8/7, 7/6)

 

Friday, May 5

A. EMOTM x 10
Odds: 4 Power Clean and Jerk (185/125)
Evens: 40 Double Unders

B. For time:
500m Row
200m Farmer Carry (53/35/44/26)
400m Run
100m Sled Drag (185/135, 145/110)
400m Run
200m Farmer Carry
500m Row

 

Saturday, May 6

Happy birthday Scott H. and Jeremy (Sunday)!

A. Snatch
5 x 3 at 75%

B. 21-15-9
Burpee Pull-ups
Heavy KB Swings (70/53, 53/35)

April 17 - April 28

  

Next 101 Class: May 1, 2 and 4 from 5:30-6:30 pm. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Sign-ups for summer sports training have begun. Sign up before May 15 to get 10% off + Sessions. Classes will be held Monday through Thursday from June 5 through August 18 (no classes July 3-6).

High School Girls: 8:00-9:00 am
High School Boys: 8:00-9:00 am
Middle School Girls: 9:00-10:00 am
Middle School Boys: 9:00-10:00 am
Elementary: 9:00-9:30 am

Sign up at crossfitflowermound.wodify.com. Use Promo Code summerearlybird for 10% off before May 15. Email lindsey@crossfitflowermound.com with questions!

Save the dates: Saturday and Sunday, April 29 and 30. As long as inspections go well this week we should be able to move equipment in at the end of April to begin classes May 1 at our new location. We will need some help moving equipment and getting everything ready! More information will come as we know how inspections go this week.

Monday, April 17

A. Every minute on the minute x 12
Odds: 5 Hang Power Cleans
Evens: 12-15 Wall-balls

B. AMRAP 8:00
8 Shoulder to Overhead (135/95, 105/75)
150m Farmer Carry (70/53, 44/26)
150m Sprint

 

Tuesday, April 18

Happy birthday Donna S.!

A1. Shoulder Press
5 x 5 at 75% of 5RM

A2. GHD Sit-ups
4 x 15

B. 5 Rounds:
50m Heavy Prowler Push
75 Double Unders
5-8 Muscle-ups

 

Wednesday, April 19

This workout is in honor of John Lundy, LaDonna’s husband. John passed away Monday, April 3. He was such a supportive husband and father to LaDonna and Shawn. He attended every Open workout and filmed and cheered. We love this family so much and we are so sorry for their loss.

‘Lundy’
2 Rounds:
17 Pull-ups
36 Burpees
61 Sit-ups
3 Deadlifts (275/185, 205/135)
55 Calorie Row

 

Thursday, April 20

Happy birthday Peter!

A. Front Squat
6 x 3 with :05 negative at 55-65%

B. 3 Rounds:
15 HSPU (9 HSPU w/ 1 mat)
15 Power Snatches (95/65, 75/45)

 

Friday, April 21

A. AMRAP 25:00
5 Rounds:
200m Run
10 Burpees
then,
100 Walking Lunges (53/35, 44/26)
50 Burpees (35)
then, 3 Rounds:
25 KB Swings (53/35, 44/26)
25 Toes to Bar(15 or 25 V-ups)

 

Saturday, April 22

Happy birthday Jen C.!

A. EMOTM x 8
3 Snatches at 70%

B. 4 Rounds:
50 Double Unders (35)
35 Push-ups (25)

 

Monday, April 24

Happy birthday Kevin and Kyle!

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 18
Odds: 20 Squats (15)
Evens: 100m Sprint

 

Tuesday, April 25

Happy birthday Jana and Jeff P.!

A. EMOTM x 8
Odds: 5 Snatches at 65-75%
Evens: 10 CTB Pull-ups

B. 21-15-9
Heavy KB Swings (70/53, 53/35)
Tall Box Jumps (30/24, 24/20)

 

Wednesday, April 26

Happy birthday Carrie!

A. Front Squat
6 x 3 with :05 negative
Add from last weeks 55-65%

B. 2 Rounds with :60 between stations:
Max Calorie Row in 2:00
Max Sit-ups in 2:00
Max Burpees in 2:00

 

Thursday, April 27

Happy birthday Erik!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Kipping Pull-ups at the end of each set. Try to do CTB.

B. 4 Rounds:
3 Reps of the Bear Complex (185/125)
-Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
15 Toes to Bar
400m Run

 

Friday, April 28

Happy birthday Stacey and Whitney (Saturday)

A. Shoulder Press
5 x 5 at 75%
or add 5-10# from last week

B. With a Partner:
35 Push Jerks (135/95)
200m Bar Carry
50 Hang Cleans
200m Bar Carry
100 Deadlifts
200m Bar Carry

April 3 - April 15

Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Monday, April 3

Happy birthday Kelli G.!

A. Find 3RM Hang Clean

B. Festivus WOD
2 Rounds: 1:00 at each station with 1:00 rest between rounds
1. Burpees
2. Goblet Squats
3. KB Swings
4. Box Jump Overs

 

Tuesday, April 4

A. Max HSPU
Every 4:00 x 3

B. 75 Calorie Row
*Compare to 2/16

 

Wednesday, April 5

Happy birthday Susan!

A. Find 2RM Front Squat

B. Accumulate 5 Prowler Pushes
then, with a partner (you go, I go)
3 Rounds:
15 Hang Power Cleans (115/75)
15 Wall-balls
200m Run

 

Thursday, April 6

A. Cindy
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats

 

Friday, April 7

Happy birthday Katie H.!

A. Max Pull-ups
Every 4:00 x 3
*Chest to bar, chin over bar, jumping

B. AMRAP 7:00
30 Shoulder to Overhead (115/75)
Then, 3, 3, 6, 6, 9, 9… etc
Toes to Bar
Deadlifts (205/145, 165/115)

 

Saturday, April 8

Happy birthday Steven N. and Matthew C.!

A. Make up a missed max from the week

B. Not for time:
1 Prowler Push
50 Wall-balls
1 Prowler Push
50 HR Push-ups
1 Prowler Push
400m Run
1 Prowler Push
20 HSPU
1 Prowler Push  

 

Next 101 Class: May 8, 9 and 11 from 5:30-6:30 pm. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

 

Monday, April 10

Happy birthday Noel!

A. Find 5RM Shoulder Press

B. Every 6:00 x 3
400m Sprint

 

Tuesday, April 11

A. Find 1RM Jerk

B. Grace
30 Clean and Jerks(135/95)
*6:00 Cap

 

Wednesday, April 12

A. EMOTM x 10
1. 8 Push Press (135/95)
2. 15 Heavy Russianswings (70/53)

B. 5 Rounds:
8 HSPU
12 Toes to Bar
16 Calorie Row
*15:00 Cap

 

Thursday, April 13

A. Find 1RM Deadlift

B. AMRAP 9:00
30 Weighted Walking Lunges (40/25)
30 Weighted Sit-ups

 

Friday, April 14

A. Find 1RM Snatch

B. AMRAP 18:00
20 Wall-balls
16 HR Push-ups
12 Box Jumps
8 Burpees
400m Run

 

Saturday, April 15

Happy birthday Lisa C. (Saturday) and Channing (Sunday)!

A. Make-up a missed max

B. For time:
30 Power Cleans (135/95)
30 Pull-ups
30 Burpee Box Jumps (24/20)
30 Pull-ups
30 Power Cleans (135/95)