May 7 - May 12

Upcoming 101 Classes: May 21, 22 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Memorial Day Murph: Members, join us for Memorial Day Murph from 8:30-11:30 am. Stay after to get a free sandwich provided by Luna Grill at 11:30! This will be a come a go event. You don’t need to sign up ahead of time.

Monday, May 7

A. Back Squat
6 x 6 at 70%
Every :90

B. 4 Rounds:
15 KB Swings (70/53)
200ft Suitcase Carry (53/35)
10 Tall Box Jumps (30/24)
50ft 1 Arm Overhead Carry (53/35)

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

 

Tuesday, May 8

Happy birthday Bobby!

A. Hip Hinge: Glute Ham Raises
4 x 50%

Pressing: Push Press
6 x 6 at 60%
Every :90

B. 200 Cal on Row, Ski, Bike
Every :90 perform 7-10 C2B Pull-ups

 

Wednesday, May 9

Happy birthday Mel and Darrin H.!

A. Strict Pull-ups
4 x 50%
Every :90

B. Every 5:00 x 5
50 Double Unders
40 Lunges
200m Run

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

 

Thursday, May 10

Happy birthday April and Leo!

A. Hip Hinge: Deadlifts
5 x 5 at 70%
every 2:00

Pressing: Shoulder Press
5 x 5 at 70%
every 2:00

B. AMRAP 13:00
5 Burpees over Bar
5 Clean and Jerks (155/105)
10 Toes to bar

 

Friday, May 11

A. Tempo Ring Rows
4 x 5-7 3-5 Count

B. Hip Hinge: Good mornings
4 x 15

Pressing: Handstand Push-ups
4 x 50%

C. Partner of 3
AMRAP 15:00
30 Thrusters (95/65)
10 Tall Box Jump Overs (30/24)
20 Thrusters (115/75)
20 Box Jump Overs (24/20)
10 Thrusters (135/95)
30 Box Jump Overs (20/16)

 

Saturday, May 12

Happy birthday Robert!

A. Make-up any missed strength work

B. 1k Row
30 Wall-balls
30 Power Snatches (75/45)
60 Wall-balls
60 Power Snatches
1k Row

April 30 - May 5

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Team Series: Our 1st of 4 Team Series is coming up this SUNDAY, May 6 at 2:00 PM. Workouts will be released on Facebook on Sunday night. Based on the workouts posted you will decide whether you want to do RX or Scaled for the full day. You’ll register on Wodify under the appropriate division no later than Thursday at noon. When you show up on Sunday teams will be picked at random for you. This event is FREE, does not count as one of your sessions for the week and is for members only. It’s just a fun way to be with friends and get a great workout in- it will be a fun time, don’t miss out. ALL skill levels are welcome… it’s JUST FOR FUN!

 

Monday, April 30

A1. Step-ups
4 x 10 (each leg)

A2. Tempo Ring Rows
4 x 5-8

B. AMRAP 6:00
6 Thrusters (115/75)
6 Box Jumps Overs
rest 3:00
AMRAP 6:00
15 Cal Row
10 Power Snatches (115/75)

 

Tuesday, May 1

Happy birthday Jeff!

A1. Good Mornings
3 x 15

A2. Strict Handstand Push-ups
4 x -1

B. 12-10-8-6-4-2
Deadlifts (225/155)
Burpees Over Bar

 

Wednesday, May 2

A. Strict Pull-ups
4 x -1

B. 4 Rounds:
500m Row
400m Run
Rest 4:00

 

Thursday, May 3

A. Thrusters
7-7-7-7

B. AMRAP 4:00 x 3
5 Burpee Chest to Bar Pull-ups
10 Russian Swings
20 Double Unders
Rest 2:00

 

Friday, May 4

Happy birthday Justin and Cara!

A. EMOTM x 10
3 Power Cleans at 75-80%

B. AMRAP 16:00
25 Wall-balls
10 HSPU
200m Run

 

Saturday, May 5

Happy birthday Melissa!

A. Floor Press
5-5-5-5-5

B. Teams of 4
100 Thrusters (75/45)
100 Toes to Bar
100 Cal Ski
Every 1:00 1 person runs 200m

April 23 - April 28

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

 

Monday, April 23

A. Back Squat
6RM

B. Tempo Push-ups
4 Sets

C. Suitcase Carry
4 x 50ft/ Side

 

Tuesday, April 24

Happy birthday Kyle S.!

A. Pendlay Rows
3 x 12-15 w/ pause

B. EMOTM x 21
1. 5-7 Toes to Bar
2. 10/7 Cal Row
3. 7 Box Jump Overs

 

Wednesday, April 25

Happy birthday Jeff P.!

A. Push Press
6RM

B. Not for time:
DB OH Carry 4 x 50ft
Double Unders 4 x 50
Side Planks 4 x :30

 

Thursday, April 26

Happy birthday Carrie and Stefanie!

A. Glute Ham Raises
Max Set- up to 10 Reps

OR Make-up Test you’ve missed

B. With a Partner complete 1 Round then rotate:
10 Chest to Bar Pull-ups
20 Wall-balls
10 Chest to Bar Pull-ups
20 One Arm OH Walking Lunges with DB

 

Friday, April 27

Happy birthday Erik!

A. Make-up a Test

B. 3 Rounds:
1k Run
Rest 3:00
1k Row
Rest 3:00

 

Saturday, April 28

Happy birthday David D. (Sunday)!

A. Make-up a Test

B. In teams of 4:
2 Rounds:
150 Double Unders / 300 Singles
200m Walking Lunges
150 Push-ups
100 Cal Row

April 16 - April 21

Monday, April 16

A. Glute-ham Raises
4 x 8-10

B. Every 3:00 x 10
Complete 1 of the following:
400m Run
25 Cal AB
35 Cal Row
35 Cal Ski

 

Tuesday, April 17

Happy birthday Dede!

A. Make-up Pull-up or HSPU Test
3:00 x 4

B. 3 Rounds:
40 Overhead Walking Lunges (45/25)
40 Burpees to Plate

 

Wednesday, April 18

A. Deadlift
1RM

B. Kipping Pull-ups
Every 2:00 x 4
*Max set in :30

 

Thursday, April 19

A. Push Press
6-6-6

B. 200m Run
12-10-8-6-4-2
Shoulder to Overhead (135/95)

 

Friday, April 20

A. Ring Rows

B. Teams of 3
3 Rounds or 26:00 AMRAP
1k Row
50 Box Jump Overs
50 HSPU

 

Saturday, April 21

Happy birthday Lisa (Saturday) and Jen C (Sunday)!

A. Back Squat
6-6-6

B. :60 at each station x 4
Box Jumps
Push Jerks (135/115/95, 95/75/65)
Toes to bar

April 9 - April 14

Community Workout: Join us for our next Community Workout this coming Saturday, April 14 at 8:30 am! It's free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com with questions or for more information!

CrossFit 101: Join us for our next 101 Class next week on Monday, Tuesday and Thursday (16, 17 and 19) from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get registered! 

Monday, April 9

A1 Good Mornings 3 x 15
A2 Tempo Push-ups 4 x 10

B. 5 Rounds NFT
10 Deadlifts
8 Hang Squat Cleans
6 Push-Jerks
4 Front Squats

Tuesday, April 10

Happy birthday Noel! 

A. Shoulder Press 1RM

B. 9:00 AMRAP
15 Russian KB Swings 70/53
15 Box Jumps 24/20
300m Sprint

Wednesday, April 11

A. 3 set Pull-ups test
B. Step-ups 4 x 10
C. Every :90 x 8 (alternate movements)
20 Dumbbell Snatches
20 Burpees

Thursday, April 12

Happy birthday Kane and Jessica! 

A. Pendlay Rows 3 x15 w/ Pause

B. 14:00 AMRAP
15 CTB Pull-ups
60 Double-unders
12 Deadlifts 225/175

Friday, April 13

Happy birthday Bethany! 

A. 3 set HSPU test

B. 4 Rounds
8 Front Squats
400m Run
155/175/195/215 - men
105/115/125/135 - women
 

April 2 - April 7

Upcoming Community Workout: Saturday, April 14 at 8:30 am. Join us for a Free Community Workout to check out the gym, meet some coaches and get a great workout! 

CF 101 Classes: We have a 101 Class this coming week as well as April 16, 17 and 19 from 7:00- 8:00 pm. Email lindsey@crossfitflowermound.com to get signed up! 

Monday, April 2

A. Back Squat 8-8-8

B. 10:00 AMRAP
1 Mile run
35 Thrusters 95/65

Tuesday, April 3

A. Strict Pull-ups 4 x 60-70%
B. GHR 4 x 6-10

C. 3 Rounds
20 Burpees
50 Double-unders

Wednesday, April 4

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

B. E3M x 6
25 Calorie Row
20 Calorie Bike
25 Calorie Ski

Thursday, April 5

Happy birthday Cody! 

A. Push-Press 8-8-8

B. 400m run
30-20-10
Toes-to-bar
Hang Power Cleans 95/65
400m run

Friday, April 6

A. Front Rack KB Lunges 4x 20
B. HSPU 4 x 65-75%

C. 8:00 AMRAP
20 KB Swings 53/35
25 Push-ups

Saturday, April 7

Happy birthday Steven N. and Matthew Cramer (Sunday)! 

A. Front Squat 4 x 4 @ 75-80%

B. In teams of 3 complete:
800m team run
50 Clean and Jerks 135/95
35 Front Squats 185/25
800m team run

March 26 - March 31

Join us next week on Monday, Wednesday and Friday at 5:15 am for our next CrossFit 101 Class. The cost is $50 and will get you ready for a membership or punch card! Email lindsey@crossfitflowermound.com to get signed up! 

Monday, March 26

Happy birthday Greg and Gloria! 

A. CrossFit Games 18.5

B. HSPU EMOTM x 7 x 4-7 reps

C. 3 Rounds
400m run
25 Sit-ups
200m Farmer Carry (normal KB weight)

Tuesday, March 27

A. Push-press 10-10-10

B. Teams of 3
25:00 AMRAP
500m Row
5 Burpee Broad Jumps
10 Toes-to-Bar

*congo line style

Wednesday, March 28

A. Deadlift 3 x 6

B. With a partner complete
3 Rounds
100 Wallballs
50 Pull-ups
100 Double-uners


Thursday, March 29

Happy birthday Sumit! 

A. Snatch + 2 Hang Snatch x 5 sets

B. Assualt Bike x 5:00
C. Handstand Walk x 100’ or Lateral Wall Walk x 50’
D. Suit Case Carry 4 x 100’

Friday, March 30

Happy birthday Ashley M. and Brad S.!

A. In teams of 4
20-40-60-80-100-8–60-40-20
Burpees
Air Squats
* team 300m run after each round
alternate a much as you want

Saturday, March 31

Happy birthday Lena, Matthew S. and Kelly H. (Saturday) and Chase and Donalisa (Sunday)!

A. 1:00 on / 1:00 off
KB Swings
Calories on C2
Hang Power Cleans 135/95
Calories on Ski Erg

Complete the rotation until 100 reps have been achieved, Once you complete 100 reps of movement, remove it from the rotation.

March 19 - March 24

 

Monday, March 19

Happy birthday Anthony! 

18.4

12:00 AMRAP
40 Calories on C2
30 Lunges
20 Burpees


Tuesday, March 20

EMOTM x 12
O - 7-10 Dumbbell Thrusters 50/35
E - 7-10 CTB Pull-ups


5 Rounds
200m Run
15 Box Jumps


Wednesday March 21

5 Round NFT
5 Hang Squat Snatch 95/65
100’ Farmers Carry 70/53
25 Medball Sit-ups

Bike x 4:30 @ 85%


Thursday, March 22

Happy birthday Hunter! 

EMOTM x 8
4 Power Cleans
185/155/135/115
1125/105/95/75

EMOTM x 6
20 Double-unders
5-7 CTB pull-ups

complete both in the minute.

Friday, March 23 

TBD based on the Open workout 

March 12 - March 17

Join us for our next 101 Class March 19, 20 and 22 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register! 

Monday, March 12

Happy birthday Q and Bud! 

A. 18.3

or

A. 6 Rounds
10 Thrusters 95/65
20 Calories on rower
rest 2:00 between rounds

B. 3 rounds
60 sec plank
25 sec side plank
25 sec side plank
100m farmer carry


Tuesday, March 13, 2018

Happy birthday Jeremy! 

A. EMOTM x 9
3 Power Clean and Jerks 135/95
3 Burpees
10 Air Squats
* complete all movements within the minute

B. Kipping Pull-ups 4 x -1

C. Bike x 4:00 @ 85% pace


Wednesday, March 14, 2018

A. HSPU 4 x -1

B. 16:00 AMRAP
8 Deadlifts 225/175
20 Wallballs 20/14
rest :90 between sets


Thursday, March 15, 2018

Happy birthday Andrew! 

A. Snatch + Hang Snatch 5 x 1+2

B. 5 Rounds
300m run
10 Toes-to-Bar
20 KB Swings 53/35


Friday, March 16 

Happy birthday Tracy (Friday) and Kim (Sunday)! 

TBD based on 18.4

March 5 - March 10

Join us for our next 101 Class THIS week, March 5, 6 and 8 from 6:00-7:00 pm. Cost is $50. Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, March 5

Happy birthday Michelle and Colby!

A. 18.2 and 18.2a
In 12:00
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35, 35/20)
Burpee Over Bar
In remaining time, find 1RM Clean

B. Unbroken sets of pull-ups
3-6-9-12-15-18-21…

 

Tuesday, March 6

A. Snatch
7 x 3 @ 70%

B. EMOTM x 12
O - 15-20 Wallballs (20/14, 14/10
E - 200m sprint

 

Wednesday March 7

A. EMOTM x 10
O - 10 STOH
E- 50 Double-unders

B. Team 5K ROW

 

Thursday, March 8

Happy birthday Allanda!

A. Front Squat 8 x 2
*add from last week

B. 10-20-30-20-10
Russian KB swing
2 x’s sit-ups

 

Friday, March 9

Happy birthday Aaron (Friday), Jen B. and Corey (Sunday)!

A. TBD based on 18.3