February 12 - February 17

Community Workout: Come join us for some fun, free fitness THIS Saturday, February 17 at 8:30 AM. Free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register.

Make sure to get signed up for the CrossFit Open before Thursday, February 15. We will be having our live draft on Saturday after the Community Workout to determine teams for our Open Series. Email lindsey@crossfitflowermound.com with questions. Register at games.crossfit.com.

 

Monday, February 12

A. CrossFit Open 16.3
AMRAP 7:00
10 Power Snatches
3 Bar Muscle-ups (5 Jumping Chest to Bars / 5 Chest to Bars for 55+)

B1. Back Extensions 4 x 12-15
B2. Double Unders
a) 5 x Max
b) 3 x Max if 100+

 

Tuesday, February 13

A. 5 Front Squat
EMOTM x 6
Add no more than 5%

B1. HSPU 5 x 70%
B2. AB 2 x 2:30 for 85%

 

Wednesday, February 14

A. Snatch + 2 Hang Snatch
5 x 70-80%
*Heavier than last week, priority being squat

B. Pull-ups
Every :90 x 5
Unbroken, same number each time
Chest to Bars – Chin over bar – Jumping Chest to Bars – Jumping

 

Thursday, February 15

A. 4 Clean and Jerk
Every 2:00 x 5
Stick with same weight as last week

B. 4 Rounds:
2:00 on / 2:00 off
Max Calorie Row
Goal: 42/35

 

Friday, February 16

Happy birthday Jess (Sunday)!

A. 3 Front Squats
EMOTM x 6
Same weight as Tuesday

B. EMOTM x 14
Odds: 8 Shoulder to Overhead
Evens: 40 Double Unders
155, 135, 115, 95 / 105, 95, 75, 65

January 28 - February 3

CrossFit 101 Classes next week: Join us next week for our CrossFit 101 Class. There are two time options next week: 5:15-6:15 am and 6:00-7:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

 

Monday, January 29 

Happy birthday Mandy! 

A. CF Open 14.3
AMRAP 14:00
60 Calorie Row
50 Toes to Bar
40 Wall-balls (20/14) 
30 Power Cleans (135/95, 115/65) 
20 Muscle-ups (20 Chest to Bar Pull-ups) 

B. 100ft Farmer Carry x 5 

 

Tuesday, January 30 

Happy birthday Lorie! 

A. 6 Front Squat
EMOTM x 6

B. 3 Rounds
30 Handstand Push-ups (20/10) 
100 Double Unders (65/30) 

C. L-sit :20 x 5

 

Wednesday, January 31

Happy birthday Garrett! 

A1. Pendlay Rows
4 x 8

A2. GHD Sit-ups
3 x 15-20

B. AMRAP 8:00
30 Hang Power Snatches (75/55) 
20 Calorie Row

 

Thursday, February 1 

Happy birthday Luke, Catherine and Nancy! 

A. Push Press + Push Jerk
Work to Heavy 2+2 in 5 Sets
then, 2 x 2+2 at 85%

B. For time:  
45 OHS (95/65) 
35 Toes to Bar
25 Chest to Bar Pull-ups
15 Handstand Push-ups

 

Friday, February 2 

Happy birthday Miki and Shanda! 

A. Front Squat
EMOTM 6 x 4 at Monday's weight

B. Every 3 Minutes on the Minute x 21
25 / 18 Calorie Row
 

Saturday, February 3 

Happy birthday Drew! 

A. 6 Rounds: 
400m Run
15 Push Press (95/75)
20 Walking Lunges

 

January 15 - January 20

Free Community Workout: This Saturday, January 20 at 8:30 am. Join us for a free Community Workout that is free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register ahead of time.

Next CrossFit 101: February 5, 6 and 8 from 5:15-6:15 am. Email lindsey@crossfitflowermound.com to register.

 

Monday, January 15

Happy birthday Melissa C.!

A. Clean and Jerk
2-2-1-1-1
*Not a 1RM

B. CF Open 12.5
AMRAP 7:00
3/3, 6/6, 9/9, etc
Thrusters
Chest to Bar Pull-ups

 

Tuesday, January 16

Happy birthday Cynthia M. and E’an!

A. Max HSPU
Every 4:00 x 3

B. 6 Rounds:
20/16 Cal Row
12 Burpees to Touch
Rest 2:00-3:00

 

Wednesday, January 17

Happy birthday Brent!

A. Pendlay Row
4 x 10

B. 6 Rounds:
:30 on / :60 off
Toes to bar
KB Swings

Thursday, January 18

A. 4:00 Double Under Test

B. Front Squat
6-6-6-6

B. 3 Rounds:
8 Hang Power Cleans (155/105)
35 HR Push-ups
(135/115/95, 95/85/75)

 

Friday, January 19

Happy birthday Laura E.!

A. Pull-up test
3 x Max every 4:00

B. Every 3:00 x 7
5 Touch and go Snatches (115/75)
10 Burpee Box Jumps (20)

January 8 - January 13

Free Week: This is the LAST week for the FREE WEEK! Come check out CrossFit for a whole week! You must be a permanent Lewisville / Flower Mound / Highland Village or surrounding area resident and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM (This week)
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Fitness Challenge: The Fitness Challenge begins Monday! Make sure to take a look at the videos on our website if you haven’t yet to answer questions you may have. Email lindsey@crossfitflowermound.com for that link.

State Weightlifting Championship: Good luck to all of our Barbell Club competitors who will be lifting at the State Weightlifting Championship Friday through Sunday! We have several lifters: Jenn A., Jeannette, Michelle, Jimmy, Jim B., Dave, Brynn, Donovan and Gracen. 

Free Community Workout: Saturday, January 20 at 8:30 am. Join us for a free Community Workout for anyone and everyone 14+ years old. Email lindsey@crossfitflowermound.com with questions or to get signed up!

 

Monday, January 8, 2018

A. CF Open 11.5
20:00 AMRAP
5 Power cleans 145/100
10 Toes to bar
15 Wallballs 20/14

 

Tuesday, January 9, 2018

A. Snatch 2-2-1-1-1

B20’s - 
20 burpees to a touch (2 hands) 
20 calorie ski
20 Box Jump overs 20”

compare to 8/12/17

 

Wednesday, January 10, 2018

A. 4 burpees over the bar + 1 C/J
EMOTM x 15 or until failure:
mens -  185 SQC /165 / 135
women’s -  125 SQC / 105 / 75

compare to: 8/31/2017

B. Complete ONE of the following:
1k Row
1k Ski

 

Thursday, January 11, 2017

Happy birthday Victor R., Sabrina, Natalie and Sonya!

A. Clean and Jerk 2-2-1-1-1

B. Complete ONE of the following:
1k Ski
Burpee  Pull-ups test in 5:00

 

Friday, January 12, 2017

A. Shoulder Press 1RM

B. “Christine” 
3 Rounds
500m Row
12 Body Weight Deadlifts
21 Box Jumps 20”

compare to 8/23/17

 

Saturday, January 12, 2017

A. Make-up missed test

B. 100 wallballs 20/14
80 box jumps 24/20
60 HR push-ups
40 Pull-ups
20 KB swings 70/53

January 1 - January 6

Free Week: Don’t forget our FREE WEEK of CrossFit begins this week! Choose any 7 day span from now through  January 14 and come try out CrossFit. You must be a permanent Lewisville / Flower Mound / Highland Village or surrounding area resident and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Nutrition Challenge: Make sure to get signed up for the Nutrition Challenge which will begin Monday, January 8. More information will be posted next week on that, so be on the look out!

Strength and Beauty: Email lindsey@crossfitflowermound.com to get signed up for Strength and Beauty. This event is for women only on Friday, January 5. It will begin at 6:30 pm and go for about 3 hours. The event is free. We will do several team style workouts (we will place you on a team and you’ll find out who is on that team the night of) and then hang out and eat cookies and drink wine! J You must email to sign up prior to Wednesday, January 3.

 

Tuesday, Jan. 2

Happy birthday Heinrich!

A. Front Squat
6-6-6-6

B. 4 rounds:
15 burpees
20 kb swings

 

Wednesday, Jan. 3

Happy birthday Ashley S.!

A. Kipping pull-ups
E:90 x 4 @ 60-70%

B. 21-15-9
Hang clusters 115/75
Calories on C2

 

Thursday, Jan. 4

A.Push-press
6-6-6-6

B. 9:00 AMRAP
20 Box Jumps
16 Push-ups
8  Deadlifts 225/165

 

Friday, Jan. 5

A.3 rounds:
10 squat snatches 115/75
20 HSPU
30 Toes-to-bar
40 Double KB lunges
50 Double-unders

 

Saturday, Jan. 6

Happy birthday Michael M. (Saturday) and Cliff and Michelle S. (Sunday)!

A. Strict pull-ups
EMOTM x 5 @ 40-50%

B. 4 rounds
500m row
35 wallballs 20/14
35 sit-ups

December 25 - December 30

Free Week: Don’t forget our FREE WEEK of CrossFit begins this week! Choose any 7 day span from December 27 – January 14 and come try out CrossFit. You must be a permanent resident of Lewisville / Flower Mound / Highland Village or surrounding area and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Athlete of the Year: Make sure to vote for our Athlete of the Year if you haven’t done so. We are in the last phase of voting with our top three being James Fee, Eric Fleming and Mandy Miller! Congratulations to these three- they’ve worked so hard all year and all of them are deserving of this title! https://www.surveymonkey.com/r/CH6NTRZ

New Years Hours: We are open as normal Wednesday, December 27 – Saturday, December 30. We will have an Open Gym from 9:00-11:00 am on Monday, January 1 and will resume normal hours on Tuesday, January 2. Make sure to come on Friday for our Annual New Year’s ‘Eva’ workout. We do this every year as the class workout. You don’t want to miss it!

Nutrition Challenge: Make sure to get signed up for the Nutrition Challenge which will begin Monday, January 8. More information will be posted next week on that, so be on the look out!

Strength and Beauty: Email lindsey@crossfitflowermound.com to get signed up for Strength and Beauty. This event is for women only on Friday, January 5. It will begin at 6:30 pm and go for about 3 hours. The event is free. We will do several team style workouts (we will place you on a team and you’ll find out who is on that team the night of) and then hang out and eat cookies and drink wine! J You must email to sign up prior to Wednesday, January 3.

 

Here’s a few at home workouts if you want to get the family involved the next few days!

If you’ve got Dumbbells, use them. If not, sub the movement written beside that.

AMRAP 5:00 x 4
12 DB Push Press (HR Push-ups)
12 Burpees
12 Jumping Squats
Rest 2:00 between AMRAPS

 

AMRAP 30:00
75 Sit-ups
75 DB Lunges (unweighted)
75 HR Push-ups
400m Run OR 75 Double Unders OR 150 Singles

 

Wednesday, December 27

Happy birthday Tim!

A. The Seven’s
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

 

Thursday, December 28

Happy birthday Lily, Donna and Kelli P.!

A. Teams of 4:
7k Row
*Switch every 250m
*As soon as you come off rower immediately perform 5 Tall Box Jumps (30/24) and 10 Ring Push-ups

 

Friday, December 29

Happy birthday Paul!

A. New Years ‘Eva’
5 Rounds:
800m Run
30 KB Swings (70/53)
30 Pull-ups

 

Saturday, December 30

Happy birthday Kelly J.!

A. Partner Style:
1000m Run
100 Med-ball Cleans
800m Run
100 10ft Overhead Med-ball Throw  
600m Run
100 Med-ball Sit-ups
400m Run
100 Med-ball Overhead Lunges
200m Run
100 Wall-balls

December 18 - December 23

FREE WEEK: Join us for a free week of CrossFit! Pick any 7 day span between December 27 and January 14 and come up to 6 times throughout that week! If you attend 3+ times you will get a discount on the 101 Class or 101 Private! Email lindsey@crossfitflowermound.com for more information or to get registered! This is for new, local athletes only.

CHRISTMAS SCHEDULE: Christmas Day and December 26: We will be closed on December 25 and 26 to be with our families on Christmas! We will post an at home workout that you can do with little to no equipment. Get your family to do a workout together at home! 

 

Monday, December 18

Happy birthday Traci!

A. Box Squats
3 x 4-6 at 85%

B. 200m OH Plate Carry
50 Ground to Overhead with Plate
200m OH Plate Carry
50 Burpees to Plate
200m OH Plate Carry
50 Plate Sit-ups
200m OH Plate Carry
50 OH Plate Lunges

 

Tuesday, December 19

Happy birthday Scott J.!

A. EMOTM x 6
Handstand Push-ups
*try to beat last week’s score

B. 3 Rounds:
50 Wall-balls (20/14)
100 Double Unders

 

Wednesday, December 20

Happy birthday Haley E.!

A. Power Clean + Push Jerk
5 x 2+2

B. EMOTM x 18 of :30 on / :30 off
Row
Bike
Ski

 

Thursday, December 21

Happy birthday Ryan H. and Brian J.!

A1. Strict Pull-ups
4 x 50-60%

A2. Overhead Squats
3 x 10

B. EMOTM x 14
Odds: 6/9/12 Burpees
Evens: 5 Touch and Go Squat Snatches

 

Friday, December 22

Happy birthday Brett!

12 Days of Christmas (performed exactly like the song)
1 Snatch (115/75)
2 Handstand Push-ups
3 Tall Box Jumps (30/24)
4 Thrusters (115/75)
5 Burpees over Bar
6 Toes to Bar
7 Pull-ups
8 KB Swings (70/53)
9 Wall-balls (20/14)
10 KB Lunges (70/53)
11 Ground to Overhead (115/75)
12 Man Makers (40/25)
 

 

Saturday, December 23

Happy birthday Robert S. (Sunday) and Kerri C. (Monday)!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. 21-15-9
Calorie Row
Burpee Box Jumps

December 11 - December 16

Monday, December 11

Happy birthday Joel and Chloe!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. EMOTM x 12
Odds: 6 Push Press
(175-155-135-115, 115-105-95-75)
Evens: 10 Box Clear Overs
(24, 20-16-12)

 

Tuesday, December 12

A1. Good Mornings
4 x 10

A2. Kipping Pull-ups
4 x 50-60%

B. Not for time:
Dips 5 x 10-15 AHAP
Sandbag Carries 5 x 100ft
Pistols 5 x 20 Alternating
Farmer Carry 5 x 100ft
Rope Climb 5 x 3-5

 

Wednesday, December 13

Happy birthday Doug!

A. Handstand Push-ups
EMOTM x 6

B. 3 Rounds:
30 DB Snatches (50/35)
30 Double Unders
30 Calorie Row
30 Sit-ups

 

Thursday, December 14

Happy birthday Brad W.!

A. Double Under Practice

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

 

Friday, December 15

A. Strict Pull-ups
EMOTM x 5
Max Set in :15

B. Every 2:00 x 6
20ft Overhead KB Lunge
10 Burpees
20ft Overhead KB Lunge

 

Saturday, December 16

Happy birthday Michelle O. and Rodger!

A. Hang Power Cleans
6 x 3 at 80%

B. AMRAP 10:00
7 Deadlifts (225/155)
14 Toes to Bar

December 4 - December 9

Join us for a FREE Community Workout THIS Saturday, December 9 at 8:30 am. Bring family and friends and see what CrossFit is all about! 

Next 101 Class: December 11, 12 and 14 from 4:45-5:45 am. Cost is $50 and will get you set up and ready to start classes before the new year! Email lindsey@crossfitflowermound.com to get signed up! 

Monday Dec 4

Happy birthday Ann L.! 

A. DL to knees + Snatch Pull + Snatch
1+1+2 x 5 @ 75-80%

B. 8:00 AMRAP
8 / 12 HSPU
10 toes to bar
15 box jumps 30 / 24
100’ heavy farmer carry 70+ / 53
 

 

TUESDAY Dec, 5

Happy birthday James F.! 

a. Box Squats
3 x 4-6 @ 80%
* 3 x 50% sets of strict pull-ups

B. 3 rounds
400m run
20 pull-ups
5 hang squat cleans 185 / 115

 

Wednesday Dec 6

Happy birthday Brandy! 

A. Teams of 3
In any order complete
2k ski
200 wallballs
100 box jumps
200 push-ups
2k row

 

Thursday, Dec 7

Happy birthday Elisabeth! 

A.Shoulder Press
4 x 6 70-75%
* 4 set  50% of strict toes-to-bar

B. EMTOM x 20
R1 -  8 / 12/ 15 GHD sit-ups
R2 - 150m / 200m run
R3  - 10 / 13 / 16 burpees
R4 - 7 / 9/ 11 cals on Bike


Friday, Dec 8

Happy birthday Lonnie (Sunday)! 

A. Power Clean and Push Jerk
2+2 x 5 sets

B. Sandbag carry 5 x  100’ 100 / 75 lbs
KB swings 3 x 35 (unbroken) 53/35
Ring push-ups 4 x 15 -20

November 27 - December 2

Monday, Nov 27

A1. Pull-ups strict 5x5
A2. Good mornings 3 x 12 (light)

B. Team of 2
25 squat snatches 135/95
50 squat cleans
25 OH Squats
50 front squats
25 push-press
50 jerks
*row 500m between each movement

 

Tuesday, Nov 28

Happy birthday Jody! 

A. Kipping HSPU practice

B. EMOTM x 28
R1 -10-15 Toes-to-bar
R2 - 25-40 Double-unders
R3 - 30’ OH Lunges 2 kb’s
R4 - 7/12 cals Ski or Bike

 

Wednesday, Nov 29

Happy birthday Tarek and Grant! 

A. Box Squats 3 x 5 @ 75%

B. Rip
5 rounds
200m run
12 box jumps 24/20
9 thrusters 95/65

 

Thursday, Nov 30

A. Split Jerk 6 x 3

B. 12:00 AMRAP
15 CTB Pull-ups
10 burpees over the bar
5 deadlifts 275/195

 

Friday, December 1

A1. Max repeatable HSPU x 3
A2. GHD sit-ups 4 x 15-20

B. 1k row, rest 4:00
50 wallballs, rest 2:00
75 hand release push-upss, rest 3:00
1k row

 

Saturday, Dec 2

Happy birthday Amanda F. (Sunday)! 

A. Kipping pull-ups 4 x 60%

B. 3 rounds of
30 thrusters 75/55
40 sit-ups
50 kb swings 53/35