October 16 - October 21

Join us for our next Community Workout this coming Saturday, October 21 at 8:30 am. This is an awesome opportunity to come check out the gym, meet some of the coaches and get a workout in! It’s free to anyone and everyone. If you have never been in you can register at crossfitflowermound.wodify.com. Email lindsey@crossfitflowermound.com for more information.

101 Class: November 6, 7 and 9 from 4:45 – 5:45 AM. Join our community by stating with the 101 Class. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, October 16

A1. Good Mornings
4 x 8

A2. Strict Pull-ups
80-70-60-70-60%

B. 5 Rounds:
15 HSPU (9)
40 Walking Lunges

 

Tuesday, October 17

Happy birthday Matthew Chapman and Mallory S.!

A1. Floor Press
6-6-6-6

A2. Glute Ham Raises
5 x 5-7

B. AMRAP 9:00
15 Front Squats (115/75, 95/65)
75 Double Unders (50)

 

Wednesday, October 18

Happy birthday Marcus

A. Clean and Jerk
6 x 2 at 80%

B. 750m Row x 3 at 85% pace
Rest 4-5 Minutes between each

 

Thursday, October 19

A. Box Squat
4 x 6

B. AMRAP 12:00
20/15 Unbroken Set of Pull-ups (15/12)
200m Run

 

Friday, October 20

A. Pendlay Row
6-6-6-6

B. Diane
21-15-9
Deadlifts (225/115, 185/135, 165/115)
HSPU (12-9-6, 9-6-3)

 

Saturday, October 21

Happy birthday Akshay (Sunday)!

Community Workout at 8:30 AM

October 9 - October 14

Join us for our upcoming Community Workout on Saturday, October 21 at 8:30 am. This is free to anyone and everyone and is a great chance to check out the gym, meet some coaches and get a great workout. Email lindsey@crossfitflowermound.com with any questions. 

Monday, October 9

Happy birthday Derek! 

A1. Box Squats
4 x 6 *add from last week

A2. Farmer Carry
4 x 100ft

B. Annie
50-40-30-20-10
Double Unders
Sit-ups 

 

Tuesday, October 10

A1. Strict HSPU
5 x 5


A2. Glute-ham Raises
5 x 5-7

B. AMRAP 21:00
11 Hang Power Cleans (135/95, 105/75)
11 Push Press
11 Overhead Squats
11 Burpees Over Bar 


Wednesday, October 11

A1. Deadlifts
5 x 5 at 75%
*Touch and Go

A2. Ring Dips
3 x 50% 

B. EMOTM x 8
Odds: 20 Wall-balls
Evens: 7-10 Chest to Bars or 3-5 Muscle-ups 

 

Thursday, October 12

Happy birthday Derrick! 

A. Shoulder Press
5 x 5 *add 5-10# 

B. 2 Rounds: 
400m Run
25 Thrusters (95/65, 75/55) 

 

Friday, October 13

Happy birthday Jen T.! 

A1. Snatch
6 x 3 at 75% 

A2. Strict Pull-ups
5 x 60% 

B. For three separate times:
Row 1k at 85% 
Ski 750m at 100% 
Bike 2k
*rest as needed

 

Saturday, October 14

Happy birthday Nathan (Saturday) and Cole (Sunday)! 

A. Thrusters
4 x 6

B. Partner Hero Workout!

October 2 - October 7

Join us for our upcoming Community Workout on Saturday October 21 at 8:30 am. This event is free to anyone and everyone. We will NOT have regular class and/or Open Gym on this day.

 

Monday, October 2

Happy birthday Mallory H., Shayla and Odette B.!

A1. Good Mornings
4 x 8

A2. Ring Dips
3 x 50% of Ring Dip Test

B1. 250m Ski at 80% x 4
B2. 500m Row at 80% x 3
Rest as needed

 

Tuesday, October 3

A. Clean and Jerk
6 x 3 at 80%

B. 3 Rounds:
20 Heavy KB Swings (70/53, 53/35)
12 HSPU

 

Wednesday, October 4

Happy birthday Trevor D., LaDonna and Jeremy!

A. Chelsea
EMOTM x 30
5 Pull-ups
10 Push-ups
15 Squats
*Must complete 17 rounds

 

Thursday, October 5

Happy birthday Kathryn!

A. Box Squats
4 x 6
*Double under Practice between sets

B. AMRAP 8:00
20 Box Jumps (24/20, 20/16)
20 Med-ball Sit-ups (20/14, 14/10)

 

Friday, October 6

Happy birthday Kerri K. and Rick!

A1. Strict HSPU 5 x 5
A2. Glute Ham Raises 5 x 5-7

B. Teams of 3
200 Wall-balls (20/14, 14/10)
200m Object Run after every 50 Wall-balls
*Farmer Carry / Plate Carry / Med-ball Carry
*While one person is doing WB, one person is holding 2 KBs and one person is holding a plate overhead

 

Saturday, October 7

Happy birthday Jimmy A. (Sunday)!

A. Deadlifts
5 x 5 at 75%
*Touch and go

B. 21-15-9
Burpees
Weighted Lunges (each leg)
Toes to Bar

September 25 - September 30

Join us for our upcoming 101 Class on October 2, 3 and 5 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

 

Monday, September 25

A. Shoulder Press 1RM

B. 1k Row Time Trial

C1. Rope Climb x 10
C2. GHD Sit-ups 4 x 15-20

 

Tuesday, September 26

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 16
Odds: 17-20 Wall-balls
Evens: 40 Double Unders

 

Wednesday, September 27

A. Max Ring Dips in 2:00

B. Max Toes to Bar
3 Set Test

C. 1k Ski Time Trial

 

Thursday, September 28

Happy birthday Lisa C. and Scott Bickelhaupt!

A. Max Burpee Pull-ups in 5:00

B. 4 Rounds:
500m Row (350m)
20 Walking Lunges
8 HSPU (4 HSPU or 15 Push-ups)

 

Friday, September 29

Happy birthday Patsy, Matt F. and Trey!

A. Box Squats
5-5-3-3-1-1

B. 4 Rounds:
100m Sandbag Carry (100/75, 75/50)
20/17 Calorie Ski (17/13)
25ft Broad Jumps
20/17 Calorie AB (17/13)

 

Saturday, September 30

Happy birthday Heidi and VJ and Amber K. (Sunday)!

A. Hang Snatch
5 x 5 at 60%
Touch and Go

B. 3 Rounds:
400m Run
25 Pull-ups

September 18 - September 23

Join us for our biggest event of the year, Battle of the Box this coming weekend. The event is an in-house competition for our members on Friday night and Saturday morning. We also have a BBQ starting at noon on Saturday. Stop by and cheer our community on!

Join us for our upcoming 101 Class on October 2, 3 and 5 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

 

Monday, September 18

A1. Goodmornings
5 x 6-8

A2. Strict Pull-ups
4 x 60%

B. AMRAP 4:00
Double Unders
*200 reps max

C. 500m Row x 2

 

Tuesday, September 19

Happy birthday Courtney L. and David!

A. Box Squats
6-6-6-6

B. 3 Rounds:
20 Burpees
40 KB Swings (53/35, 44/26)

 

Wednesday, September 20

Happy birthday Kim S.!

A. Push Press
5 x 5 at 70-75%

B. 2 Rounds:
30 Box Jumps
30 KB Lunges
100m Suitcase Carry (53/35, 44/26)

 

Thursday, September 21

A. Power Clean
6 x 3 at 75-80%

B. AMRAP 10:00
20 Wall-balls (20/14, 14/10)
400m Run

 

Friday, September 22

Happy birthday Spencer and Craig and Matt J. and Tracy (Sunday)!

A. Partner Danny
AMRAP 20:00
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups  

September 4 - September 16

Tuesday, September 5

Happy birthday Natalie, Jimmy M. and Tommy!

A. EMOTM x 10
1 Squat Clean + 2 Front Squats
60-70%

B. Teams of 2:
AMRAP 13:00
30 Synchronized KB Swings
20 Synchronized Push-ups
200m Run

 

Wednesday, September 6

Happy birthday Renee and Tina!

A1. Split Jerks
5 x 2 at 80%

A2. Strict Pull-ups
5 x 50-60%

B. :30 on / :30 off x 4
Double Unders
Overhead KB Lunges (alt arms each round)
Sit-ups

 

Thursday, September 7

A1. Good Mornings
4 x 12 at 30% of BS

A2. Strict HSPU
5 x 5-8

B. 3 Rounds:
500m Row (350m)
30 Wall-balls (20/14, 20 at 14/10)
Rest 3:00

 

Friday, September 8

Happy birthday Renata and Jason S.!

A. EMOTM x 10
Odds: 7 Push Press
Evens: 7-10 CTB Pull-ups or MU

B. 2 Rounds:
25/20 Cal Ski (20/17)
20 Box Jump Overs (24/20)
30 Burpees
40 Air Squats
50 Double Unders
35 Push-ups
25 Toes to Bar

 

Saturday, September 9

Happy birthday Cheryl L. and Shane and Nate (Sunday)!

A. Back Squats
5-5-5-5-5
rest 2:00 between each set

B. Josh
21 Overhead Squats (96/65)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

 

Monday, September 11

Happy birthday Elizabeth and Karen!

September 11 Tribute WOD
2001m Row or 2001m Run
11 Box Jumps (24/20)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run
*if you start with a row, finish with a run or visa versa.

 

Tuesday, September 12

A1. Glute Ham Raises
5 x 5-8

A2. Strict HSPU
5 x 5-8 AHAP

B. 6 Rounds:
3 Clean and Jerks (185/125)
40 Double Unders

 

Wednesday, September 13

Happy birthday Crystal, Shannon and Cristie!

A. Box Squats
4 x 7
*light, working technique

B. EMOTM x 12
Odds: 17 Push-ups
Evens: 20 Box Jumps

 

Thursday, September 14

Happy birthday Matt K., Leslie and Yvette!

A. Shoulder Press
3-3-3-3

B. Not for time:
Sandbag Bear Hug Squats 5 x 10
Suitcase Carry 5 x 50ft
Toes to Bar 5 x 12-15
Cal Ski 3 x 30/24

 

Friday, September 15

A. EMOTM x 8
Odds: 10 Thrusters (115/75)
Evens: 10 Chest to Bar Pull-ups

B. AMRAP 10:00
200m Run
12 Ring Dips  

 

Saturday, September 16

Happy birthday Rogelio and Darren J (Sunday)!

A. Power Cleans
6 x 3 at 75%

B. 4 Rounds:
15 KB Swings (70/53, 53/35)
15 Box Jumps (30/24, 24/20)
15 Cal Row

Aug. 28 - Sept 2

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Labor Day: We will have open gym from 9:00-11:00 am for Members Only! We hope everyone has a great Labor Day weekend!

Monday: Aug. 28th

Hip bridges 4 x 15

Strict HSPU5 x 50-60%

7:00 AMRAP
5 CTB pull-ups
10 double-unders
5/10 - 10/20 - 15/30 - 20/40 - 25/50 …
*add 5 pull-ups and 10 double-udders each round

 

Tuesday: Aug. 29th

Happy birthday Betina Allen!

Pistols 3 x 10-12 each leg

Rope climbs x 10

Weighted walking lunges 4 x 20 AHAP
Toes-to-bar 4 x 15-20
SkiErg 4 x 500m
Farmer Carry 4 x 200m 

 

Wednesday: Aug 30th

Handstand push-up progressions

Half kneeling Arnold press 4 x 10
GHR 5 x 5-8

3 rounds
15 thrusters 95/65 (75/55)
15 pull-ups (11)
15 box jumps 24/20 (20/16)

 

Thursday: Aug 30th

Happy birthday Matthew McCauley!

EMOTM until failure (max 15)
4 burpees over the bar + 1 C/J
mens -  185 SQC /165 / 135
women’s -  125 SQC / 105 / 75

COS full system
Pistol progressions 5 x 10-12
z-press 4 x 20 reps 

Friday: Sept. 1st

Happy birthday Amanda Hitchcock, Sam Plaster, and Jason Coke!

Deadlifts
5 x 5 70%
touch and go

rest 2:00 between sets

E2MOTM x 20:00
1. 200m sprint
2. 15/12 cals Ski Erg
3.  22/17 cals on row
4. 15/12 cals on Bike

 

Saturday: Sept 2nd

Happy birthday Teri Koren (9/3)!

Teams of 3:
50 power snatches 95/65
10 synchronized burpees
50 thrusters 115/75
20 synchronized burpees
50 power cleans 135/95
30 synchronized burpees

Aug. 21st - Aug. 27th

Monday, August 21, 2017

Happy birthday Jason T.
    
Thrusters 5 x 6
* perfect rowing between sets

Every 3:00 x 4 rounds
15 burpees
200m sprint
Goal sub :130 each round, with 1:30+ rest

Hollow hold 3x :30
Superman hold 3 x :45


Tuesday, August 22, 2017

Happy Birthday Jeannie S., Lisa C. & Trevor J.

1RM clean and jerk

Ring push-ups 5 x 15
Strict pull-ups 5 x 60%
Assault Bike 5 x :30 ME


Wednesday, August 23, 2017

“Christine”
3 rounds
500m row
12 body weight deadlifts (75% for women)
21 box jumps 20”

Good mornings 4 x 12
Plank hold 4 x :60


Thursday, August 24, 2017

Happy Birthday Becca B., Brad T. & Gared P. 

Push-press 4x 6
* 50ft heavy suitcase carry between sets

Team of 3
2k Ski
4k Bike

Complete 5 CTB / 1 muscle-up and 10 toes-to-bar after each rotation

Friday, August 25, 2017

Happy Birthday Shane B. 

20 burpee pull-ups
5 box jump overs
15 burpee pull-ups
5 box jump overs
10 burpee pull-ups
5 box jump overs
5 burpee pull-ups
5 box jump overs

4 rounds NFT
10 double kb squats
100m farmer carry
10 double kb push-press
100m farmer carry


Saturday, August, 26, 2017

Happy Birthday Roni L., Shauna L., & Bruce C. (8/27)
With a partner
1k row
100 walking lunges
1k row
100 jumping squats
1k row
50 HSPU
1k row
50 pull-ups

*men keep pace under 2:00/500m
*women keep pace under 2:20/500m
 

August 14 - August 19

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Thursday, August 17 is the last day of our Summer Sports Training. Our fall CrossFit Kids and CrossFit Teens programs will begin on Wednesday, September 6. Email lindsey@crossfitflowermound.com for more information.

 

Monday, August 14

A. Weighted Walking Lunges 2 x 20

OR Make-up 1RM Snatch

B. 20’s
20 Burpees to Reach
20 Calorie Ski
20 Box Jump Overs (24/20)

OR Make-up Fight Gone Good

 

Tuesday, August 15

Happy birthday Connor!

A. Muscle-up Practice

OR Make-up 1RM Push Press

B. AMRAP 15:00
9 Chest to Bar Pull-ups (9)
25ft Broad Jumps
15/11 Calorie Row (12/9)
25ft Broad Jumps

 

Wednesday, August 16

Happy birthday Kelli W.!

A. Handstand Push-ups 1RM x 3

OR Make-up 2RM Front Squat

B. EMOTM x 12
Odds: 20 Wall-balls
Evens: 10-13 Toes to bar
*UNBROKEN

OR Make-up Grace

 

Thursday, August 17

A. Strict Pull-ups + Kipping Pull-ups
6 x 50%
*Chest to Bars or Muscle-ups if possible

B. 3 Rounds:
18 Push Press (135/95, 115/75)
14 Hang Power Cleans
10 Deadlifts

OR Make-up 75 Calorie Row

 

Friday, August 18

Happy birthday Briz!

A. For time:
50 Thrusters (95/65, 75/55)
Rest 3:00
1k Run
Rest 3:00
100 KB Swings (53/35, 44/26)

 

Saturday, August 19

A. Back Squats
5 x 5

OR Make-up any missed strength test

B. 30-20-10
Toes to Bar
Hang Squat Snatches (95/65, 75/55)

August 7th - August 12th

Monday, August 7th, 2017
This is testing week!

Happy birthday Lesli W.!

Strength
Front Squat 2RM, compare to 4/5/17

Conditioning
Partner Relay
3 Rounds
200m OH plate carry
15 burpees to a plate
20 OH plate lunges

Tuesday, August 8th, 2017

Happy Birthday Pete B. & Jeannette R!

Conditioning
Fight Gone Good, compare to 6/11/16
3 rounds of max reps in: 60
Wallballs 20/14
Power cleans 75/55
Box Jumps 20”
Push-press 75/55
Rowing for Calories
Rest

Wednesday, August 9th, 2017

Happy Birthday Michael R. & Mia Harris!

Strength
Snatch 1RM, compare to 4/15/17

Conditioning
75 calorie row, compare to 4/4/17

Thursday, August 10th, 2017

Skill
Max pull-ups x 3, begin a set every 4:00, compare to 4/7/17

Conditioning
“Grace “, compare to 4/11/17
30 clean and jerks 135/95


Friday, August 11th, 2017

Happy Birthday Ally Jones!

Strength
Push-press 1RM, compare to 3/1/17

Condtioning
“Cindy”, compare to 4/6/17
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Saturday, August 12th, 2017

Happy Birthday Sam A (13th), & Bri C. (13th)!

Make-up missed test from the week