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)

March 20 - April 1

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.

Last CrossFit Open:  We will have the last Open Workout Saturday morning starting at 9:00 am rather than Friday night. We WILL have the 5:30 pm class on Friday night and also the 8:00 am class on Saturday morning. We will NOT have Open Gym on Saturday. Sign up for heats via Wodify on Friday morning rather than Thursday night.

BBQ after the Open is complete- around 11:30-12:00. BYOB. Please RSVP via FB or email Lindsey with number of attendees so that we can have enough food.

Monday, March 20

A. 17.4
AMRAP 13:00
55 Deadlifts
55 Wall-balls
55 Calorie Row
55 HSPU

OR

A. EMOTM 7:00
5 Thrusters (135/95)

B. Every 2:00 x 8
200m Sprint  

 

Tuesday, March 21

Happy birthday Amy S.!

A. Split Jerk
Work to a heavy single in 6-7 sets
Then, 2 x 1 at 90%

B. 4 Rounds:
15 Pull-ups
20 Push-ups
30 Squats

 

Wednesday, March 22

Happy birthday Hope!

A. Back Squats
2 x 10 at 50-60%
2 x 8 at 70-75%

B. Partner Workout
4 Rounds:
40 Box Jumps (24/20)
60 KB Swings (70/53)
80 Calorie Row

 

Thursday, March 23

A. Bear Complex
5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Do a rep (Clean + FS + PP + BS + PP) 7 times before setting the bar down. Rest between rounds and complete 5 total. Add weight each set, working to your max.

B. Prowler Push
5x7 x 50m

 

Friday, March 24

A. Snatch Pull + Power Snatch + Snatch
2 + 1 + 1
50-60-65-70-75-80%

B. EMOTM x 16
1. Deadlifts x 6 at 65-75%
2. Burpee Pull-ups x 5

 

Saturday, March 25

Happy birthday Eric (Saturday) and Ryann and Laurel (Sunday)!

A. 4 Rounds:
400m Run
50 Air Squats

B. Strict Pull-ups
4 x 75%

C. GHD Sit-ups
4 x 15-25

 

Monday, March 27

Happy birthday Bob!

A. 17.5

Or

A. Split Jerk
5 x 2 at 85% of last weeks 1RM

B. 3 Rounds: 
25 Calorie Row
35 Wallballs

 

Tuesday, March 28

A. Front Squat
4 x 6 at 75%

B. AMRAP 18:00
100m Suitcase Carry
20 V-ups
100m 1-arm OH Carry
20 Goblet Squats
200m Run

 

Wednesday, March 29

Happy birthday Sumit!

A. Power Clean and Jerk
Work to a heavy single in 6-7 Sets
Then, 3 x 1 at 90%

B. Pull-ups
4 x 65%
Chest to Bar, Muscle-ups and Transitions
4 x 50%

C. 3 Rounds:
75 Double Unders
40 HR Push-ups

 

Thursday, March 30

A. Push Press
6 x 4 at 75-80%

B. Partner 7k Row
Rotate every :90
Complete 6-8 Toes to Bar between rows

 

Friday, March 31

Happy birthday Lena!

A. Snatch
Work to a heavy single in 6-7 sets
Then, 3 x 1 at 90%

B. Fran
21-15-9
Thrusters (95/65)
Pull-ups

 

Saturday, April 1

A. Partner Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

March 13 - March 18

Monday March 13

A. Shoulder Press
5 x 5

B. 17.3

Or

4 rounds:
20 Calorie Row
15 Burpees
Rest 2:00

 

Tuesday March 14

A. Front Squat
4 x 4 @ 75%

B. 7:00 AMRAP
3/10, 6/20, 9/30, 12/40, 15/50, 18/60, 21/70, 24/80, 27/90, 30/100
Thrusters (95/65)  
Double-unders

Masters 75/55, sub 2x’s singles if needed.

 

Wednesday March 15

Happy birthday Kandance!

A. Every :90 x 6
6 Deadlifts + 4 Hang Cleans + 2 Shoulder to Overhead (185/135)

B. 6 rounds
200m run
12 HSPU (8 HSPU or 16 push-ups)

 

Thursday March 16

Happy birthday Tracy!

A. Strict Pull-ups
4 x 70% or
Ring Muscles-ups
4 x 60%

B. EMOTM x 20:00
3 pull-ups
5 HR push-ups
7 sit-ups
9 squats

 

Friday March 17

Happy birthday Sara!

A. Snatch  
work to heavy single, then 3 x 2 @ 85%

B. Workout TBD

 

Saturday, March 18

Happy birthday Chris T. and Kim R. (Saturday) and Mike S. and Anthony (Sunday)!

A. Workout TBD

March 6 - March 11

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

Monday, March 6

A. Deadlifts
4 x 10 at 50-60%

B. 17.2
AMRAP 12:00
2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Toes to Bar / Knees to Chest
8 DB Power Cleans

2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Bar Muscle-ups
8 DB Power Cleans

OR

AMRAP 12:00
15 Calorie Row
15 Thrusters (75/55, 65/45)
200m Run
15 Box Jumps (24/20, 20/16)

 

Tuesday, March 7

A. Shoulder to Overhead
1 x 10 (115/75)
2 x 10 (135/95)
1 x 10 (155/105)
*Work on speed

B. AMRAP 5:00
21 Hang Power Cleans (135/95)
75 Double Unders
15 Hang Power Cleans
50 Double Unders
9 Hang Power Cleans
25 Double Unders

Masters 55+: 95/75, Single Unders

C. 1 Mile Run
*Fully Conversational Pace

 

Wednesday, March 8

A. Snatch
5 x 3 at 75%

B. EMOTMx 18
1. 5 Front Squats (from the floor: 185/125, 155/105)
2. 7 HSPU (4 HSPU or 12 Push-ups)
3. 20 Sit-ups

 

Thursday, March 9

A. Pull-ups
4 x 65%
Or Muscle-ups
4 x 50%

B. Partner:
100 Wall-balls (20/14, 14/10)
400m Med-ball Run
100 Box Jumps
400m Med-ball Run
100 Med-ball Sit-ups
400m Med-ball Run
1600m Row (switch every 200m)

 

Friday, March 10

Happy birthday Mike Y.!

A. Back Squat
4 x 8 at 65-70%

B. Workout TBD

 

Saturday, March 11

Happy birthday Jen B. (Saturday) and Katelyn (Sunday)!

A. Cleans
4 x 4 at 75-80%

B. Workout TBD

February 27 - March 4

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

New Schedule: This week begins our new schedule! At CF Flower Mound classes will be held Monday/Wednesday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:00, 5:00, 5:30, 6:00 and 7:00 pm, Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30, 5:45 and 7:00 pm, Friday: Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30 (5:30 after the Open is over) and Saturday 8:00 am class and 9:00-10:30 am Open Gym. Email lindsey@crossfitflowermound.com with questions!

Submit your Open Scores: You are responsible for submitting your Open score on your games.crossfit.com account. Login and submit BEFORE Monday night at 7:00 PM. We will go in and validate your scores periodically and then you’ll be able to see yourself on the leaderboard. Make sure if you are planning to do the workout Monday that you do so at any class other than the 7:00 pm class!!

Monday, February 27

A. 17.1
10 DB Snatches (50/35, 35/20, 20/10)
15 Burpee Box Jumps (24/20, 20/20- Step-ups Allowed)
20 DB Snatches
15 Burpee Box Jumps
30 DB Snatches
15 Burpee Box Jumps
40 DB Snatches
15 Burpee Box Jumps
50 DB Snatches
15 Burpee Box Jumps

OR

AMRAP 20:00
400m Run
30 Walking Lunges
30 KB Swings (53/35, 44/26)
30 Sit-ups

 

Tuesday, February 28

Happy birthday Maribel and Steven T.!

A1. Back Squat
3 x 10

A2. Pull-ups
4 x Max

B. 2 Rounds:
20 Calorie Row
30 HR Push-ups
40 Med-ball Sit-ups
50 Goblet Squats (53-35, 44/26)
100m Suitcase Carry

 

Wednesday, March 1

A1. Push Press
Find 1RM, then 2 x 2 at 85%  

A2. Toes to Bar
3 x Max

B. 4 Rounds, not for time:
8 Deadlifts (185/115, 135/95)
3 Clean and Jerks
200m Run
Rest 2:00

 

Thursday, March 2

A. EMOTM x 10
Odds: 7 HSPU
Evens: 50 Double Unders

B. 5 Rounds:
50m Sled Drag
10 Burpees
10 Push Press (115/75, 95/65)

 

Friday, March 3

 

Saturday, March 4