July 24th - July 29th

Monday, July 24th

Happy Birthday Jud!

A1. Front Squats  5 x 8 @ 70%, *complete a set of rope climbs between working sets.

B. 6 Rounds

200m sprint

12 HSPU (8 HSPU or 15 HR Push-ups)

Compare to March 15th, 2017

 

Tuesday, July 25th

Happy Birthday Daniel C., and Leslie C.

A. Split Jerk 2-2-2-2-2 * work on double-unders and triple- unders between sets

 

B. 3 rounds NFT

50 KB Swings

200m suitcase carry

30 HR Push-ups

 

Wednesday, July 26h

Happy Birthday Robbie I, and Lilly

 

A. Snatch Balance + Overhead Squats 2+2 x 5 sets @ 70-80% of Snatch

B. 3 rounds, rest 3:00

200m Ski ERG

15 GHD Sit-ups

200m run

15 Burpees

 

Thursday, July 27th

A. Push-Press 4 x 8 AHAP (75-85%)

 

B. With a partner alternate round for 10 Rounds

25’ OH Walking Lunges (53/35, 44/26)

10 Chest to bar pull-ups or 2(W)/4( M) Muscle-ups

25’ OH Walking Lunges 53/35

 

Friday, July 28th

Happy Birthday Alyssa

 

A. Clean 5-4-3-2-1 * - add weight each set

 

B. 8:00 AMRAP

8 Box Jump Overs (30/24, 24/20)

8 Clean and Jerks (135/95, 115/75)

 

Saturday, July 29th

 Happy Birthday Devin and Jennifer F. (30th)

 

A. Good Mornings 3 x 10 @ 30% of Back Squat

 

B. 4 Rounds

25 wallballs (20/14, 14/10)

15 Chest to bar pull-ups

July 17 - July 22

Upcoming 101 Classes:
July 24, 25 and 27—5:15 – 6:15 AM

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

Monday, July 17

Happy birthday Pete, Patsy and Cynthia Mrozek!

A1. Deadlifts
4 x 6 at 70%

A2. Ring Dips
4 x Max

B. 4 Rounds:
35 Wall-balls (20/14, 14/10)
25 Box Jumps (24/20, 20/16)
Rest 2:00  

 

Tuesday, July 18

Happy birthday Blake!

A. EMOTM x 10:00
Odds: 5 Hang Power Clean and Jerks (135/95, 105/75)
Evens: 7-10 Chest to Bar Pull-ups

B. 1k Ski
1k Row
1k Bike
Rest 3-4 min between each

 

Wednesday, July 19

Happy birthday Jamie and Melissa O.!

A. Front Squats
5 x 7 at 70%

B. AMRAP 9:00
5 Shoulder to Overhead (165/110, 135/85)
30 Double Unders (20)
20 Sit-ups

 

Thursday, July 20

Happy birthday Ward!

A. Power Snatch + Snatch
6 x 2+1 at 70-80%

B. 3 Rounds:
300m Plate Carry (45/25, 35/15)
20 Burpees to Plate
40 Overhead Plate Lunges

 

Friday, July 21

Happy birthday Jake!

A1. Split Jerk
3-3-2-2-1-1

A2.  Strict Pull-ups
6 x 50%

B. AMRAP 20:00
30 Calorie Row/Ski (25 Masters) or 20 Calorie AB
30 HSPU (25)
30 KB Swings (53/35, 25 reps at 44/26)

 

Saturday, July 22

Happy birthday Zach (Sunday)!

A. Back Squat
3-3-3-3-3

B. 21-15-9
Thrusters (115/75, 95/65)
Box Jump Overs (24/20, 20/16)
Chest to Bar Pull-ups (Chin Over Bar)

July 10 - July 15

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, July 10

Happy birthday Tucker and Greg S.!

A. The Gauntlet
30 Pull-ups
300m Run
30 Deadlifts (115/75, 95/65)
300m Run
30 Shoulder to Overhead
300m Run
30 Calorie Row
300m Run
30 Toes to bar
300m Run
30 Power Cleans
300m Run
30 Front Squats
35:00 Time Cap

 

Tuesday, July 11

A. Front Squats
4 x 8 at 65%

B. 50 Burpees to Plate (40)
50 Calorie Row (40)
25 Burpees to Plate (20)
20 Calorie Row (20)

 

Wednesday, July 12

Happy birthday Ina!

A1. Split Jerk
3-3-2-2-1-1

A2. Pull-ups
6 x 50%

B. EMOTM x 10
15 KB Swings (53/35)  

 

Thursday, July 13

Happy birthday Noreen!

A. AMRAP 11:00
3-3, 6-6, 9-9, 12-12, etc
Handstand Push-ups
Toes to Bar
*Complete 15 Wall-balls after each round

B. Tabata :20 on / :10 off x 8
Pick Row, Assault Bike, or Ski
Complete x2 , rest 5:00 between rounds

 

Friday, July 14

Happy birthday Brian T.!

A. Snatch Balance
7 x 3 at 80-90% of snatch

B. 15-9-6
Deadlifts (275/185, 225/155)
Chest to Bar Pull-ups (Chin over Bar)
Box Jump Overs (30/24, 24/20)

 

Saturday, July 15  

Happy birthday Tarisha and Jake S. (Saturday) and Robert H. (Sunday)!

A. Push Press
5-5-5-5-5

B. For time:
200m Farmer Carry (70/53, 53/35)
400m Run
200m Walking Lunges
400m Run
200m Farmer Carry

July 3 - July 8

NO Summer Sports Training Classes THIS WEEK. 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, July 3

Happy birthday Phill!

A. Clean + 2 Jerks
Work to Max, then 3 sets at 90%

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*Compare 11/19/16

 

Tuesday, July 4

Happy birthday Numi!

Here’s some ideas for Open Gym or at home:

AMRAP 12:00
20 Air Squats
30 Walking Lunges
40 Sit-ups

Tabata 8 Rounds of :20 on / :10 off
Push-ups
Jumping Squats
V-ups
Burpees
*This would take 16:00 total (4:00 per movement)

 

Wednesday, July 5

A. Back Squat
3 x 15 at 50%

B. 21-15-9
Push Press (115/75, 95/65)
42-30-18
Sit-ups

 

Thursday, July 6

A. Every 2:00 x 6 Rounds
1. Max HSPU
2. 18-25 Calorie Row/Bike/Ski
3. Max Toes to Bar

 

Friday, July 7

Happy birthday Lisa H. and Shaun!

We created this workout in honor of those who lost their lives in the line of duty in Dallas last year on July 7, 2016.

The Dallas Five
5 Rounds:
700m Run
7 Burpee Muscle-ups (Burpee Pull-ups)
16 Thrusters (115/75, 95/65)

 

Saturday, July 8

Happy birthday Ashley G. and Victor (Sunday)!

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

B. 3 Rounds:
40 KB Swings (53/35, 44/ 26)
30 Box Jumps (24/20, 20/16)
20 Walking Lunges with KB

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