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

November 20 - November 25

Join us for our next 101 Class next week! The class is meeting Monday, Tuesday and Thursday (27, 28 and 30) from 6:00-7:00 pm. The cost is $50 and will get you set up to start classes in December! Email lindsey@crossfitflowermound.com to get registered. 

Schedule for this week:
Monday:  Normal Schedule
Tuesday:  Normal Schedule
Wednesday: Normal AM, afternoon classes will be 3:00, 4:00 and 5:00 pm
Thursday: No classes
Friday: Open Gym. Members Only 9:00-11:00 am
Saturday: we will have a class at 8:00 AND 9:00 and normal Open Gym from 9:00-10:30 am. If you plan to attend Open Gym and NOT class at 9:00, just be aware that the class may need space, equipment, etc. 

Monday, November 20 

Happy birthday Teresa, Stu and Paul! 

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

B. Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45) 
50 Back Extensions
50 Wall-balls
50 Burpees
50 Double Unders

 

Tuesday, November 21

Happy birthday Katie L.! 

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

B. Mary
AMRAP 20:00
5 HSPU
10 Pistols
15 Pull-ups 

OR 

Easy Mary
AMRAP 20:00
5 HSPU
10 Pull-ups
25 Air Squats 

OR 

Cindy
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats 

 

Wednesday, November 22

Happy birthday Ann V.! 

A. CrossFit Total
Find 1RM Back Squat
Find 1RM Shoulder Press
Find 1RM Deadlift

OR 

Partner Style
AMRAP 30:00
1k Row
100 Burpee Box Jumps
100 KB Swings
1k Run
150 Thrusters(45/35) 
150 Med-ball Sit-ups 

Thursday, November 23 

Happy birthday Meredith

Closed. If you aren't participating in Turkey Burpee, try this at-home workout: 

10 Rounds: 
10 Hard Push-ups (Clapping, Raising Hands, or on your toes) 
15 Broad Jumps
20 Squats 

 

Friday, November 24

Open Gym for Members 9:00-11:00 am. If you can't attend try this at-home workout: 

AMRAP 15:00
400m Run (or around 2:00 if you don't have a way to measure) 
30 Lateral Hops over an object (pillow, line in the concrete, etc) 
30 Walking Lunges
30 V-ups 

Every minute on the minute x 30
R1: Burpees (7-10 reps) 
R2: Sit-ups (8-12 reps) 
R3: Squats (8-12 reps) 
*Pick reps that get you finished :30-:45 seconds each time

 

Saturday, November 25 

A. Rankel
AMRAP 20:00
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (53/35)
200m Run 

November 13 - November 18

Next 101 Class: Join us for the next 101 Class November 27, 28 and 30 from 6:00 - 7:00 pm. This class gets you set up and ready to  join our community. The cost is $50. Email lindsey@crossfitflowermound.com to get registered. 

Monday, November 13

A. Power Clean + 2 Jerks
5 x 2

B. Karen
150 Wall-balls (20/14) 
*9:00 Cap

 

Tuesday, November 14 

Happy birthday Michelle H.! 

A1. Shoulder Press
1-1-1-1-1

A2. Pistol Practice 

B. 5 Rounds: 
5 Rope Climbs
100ft Farmer Carry
12/9 Cal Ski
15 GHD Sit-ups

 

Wednesday, November 15

A. Snatch Pull + Hang Snatch
6 x 1 at 70-80% 

B. 4 Rounds: 
15 Kipping HSPU
15 Toes to bar
400m Run

 

Thursday, November 16 

Happy birthday Mark D. and Scott Boose! 

A1. Box Squats
2-2-1-1-1

A2. Max Kipping Pull-ups x 3 

B. 8 Rounds: 
Bike :20 at Max
10 Squats + Broad Jump
10 KB Swings
Walk/Rest :45
 

Friday, November 17 

Happy birthday Minu and Steph W.! 

A. Row 250m x 5
Rest 1:00
Hold 80-85% 

B. Elizabeth
21-15-9
Cleans (135/95) 
Ring Dips

 

Saturday, November 18 

Happy birthday Eric, Angela and Valerie (Sunday)! 

A. 4 Rounds: 
9 Hang Power Snatches (115/75) 
12 Chest to Bar Pull-ups
18 Box Jump Overs (24/20) 
Rest 2:00 between rounds

November 6 - November 11

Reminder: No Open Gym this coming Saturday, November 11. We are hosting our 2nd Annual Klash of the Kilos Weightlifting meet. We will have the normal 8:00 am class. 

Turkey Burpee: Get signed up for the Turkey Burpee 5k and/or CrossFit Workout before this Friday, November 10 in order to ensure a super soft, nice shirt in your size. 5k begins at 7:00 am and heats for the workout begin at 8:00 am and run every 7 minutes. Proceeds are going to benefit Journey to Dream and Kyle's Place. The Turkey Burpee will take place on Thanksgiving morning at Unity Park (Kids Kastle) in Highland Village. Sign up here: crossfitflowermound.wodify.com. 

 

Monday, November 6 

A. Snatch High Pull + Hang Snatch
6 x 2 + 1 at 70-80%

B. 3 Rounds: 
500m Row at 85% 
10 Burpees to Touch
20 Wall-balls (20/14, 14/10)

 

Tuesday, November 7 

A. DT
5 Rounds: 
12 Deadlifts (155/105) 
9 Hang Power Cleans
6 Push Jerks

B. Ring Push-ups 4 x 15-20
GHD Sit-ups 4 x 15-20
Box Jumps 4 x 15-20

 

Wednesday, November 8 

A. Box Squat
6-6-4-4-2-2

B. AMRAP 15:00
50 Double Unders
10 Strict HSPU
20 Toes to Bar

 

Thursday, November 9 

A. Strict Pull-ups + Kipping Pull-ups
5 x 5 + 5

Muscle-ups
6 x 3-5

B. 100 Burpees
Compare to 12/15/16

C. Max Calories on AB
Compare to 9/18/17

 

Friday, November 10 

Happy birthday Gerry! 

A. Barbell Lunge
4 x 20

B. Teams of 3
30 Manmakers
200m Sandbag Carry
75 Deadlifts (185/125) 
100 Box Jump Overs
75 Deadlifts
200m Sandbag Carry
30 Manmakers

 

Saturday, November 11 

Happy birthday Tomas and Christi (Sunday)! 

A. Shoulder Press
5 x 5

B. Teams of 4
5k Row
*Each team members complete 10 DB Thrusters at every break

October 30 - November 4

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 30

Happy birthday Andy and Laura J.! 

A1. Good Mornings
4 x 8 

A2. Strict Pull-ups
4 x 70% 

B. EMOTM x 10
Odds: 7 Deadlifts (275/225/185, 185/145/115)
Evens: Ring Push-ups (7-10/5-7) 

Tuesday, October 31

A. Shoulder Press
6 x 3 at 80%

B. Nancy
5 Rounds: 
400m Run
15 Overhead Squats (95/65)

Wednesday, November 1 

A. Clean and Jerk
6 x 2 at 85%

B. 5 Rounds: 
10 Step-ups on Right
10 Step-ups on Left
15 KB Swings 

Thursday, November 2 

A. Box Squat
4 x 4
*5 Broad Jumps between sets 

B. AMRAP 21:00
2 Rope Climbs
20/17 Cal AB
200m Farmer Carry (53/35) 
20/17 Cal Ski
200m Overhead Plate Carry (45/25) 
25/21 Cal Row 

Friday, November 3

Happy birthday Frank, Brandon M. and Lanna!

A1. Strict HSPU
5 x 5 

A2. Toes to Bar
5 x 50% 

B. 21-15-9
Chest to Bar Pull-ups
Box Clear Overs (24/20) 

Saturday, November 4 

Happy birthday Courtney!

A. Hero WOD 

October 23 - October 28

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.

5:30 PM Class: We’ve added a 5:30 pm class to the schedule on Monday and Wednesday. We are hoping this helps with some of the attendance numbers at the 5:00 and 6:00 pm classes. The regular 4:00, 5:00, 6:00 and 7:00 pm schedule will remain the same, this is just an addition. You can sign up for that class in Wodify now. We’re going to try it out for two weeks and re-evaluate at that time!

 

Monday, October 23

A. Box Squats
4 x 4 at 80%

B. Women:
6 Rounds:
5 Strict HSPU (1)
7 Strict Pull-ups (4)
14 Cal AB (13) / 18 Cal Ski (15) / 200m Run
*AB, Ski, Run twice to make 6 total rounds of that

Men:
6 Rounds:
5 Strict HSPU (3)
10 Strict Pull-ups (7)
17 Cal AB (15) / 24 Cal Ski (20) / 200m Run

 

Tuesday, October 24

A. Every 2:00 x 10:00
4 Hang Power Clean and Jerks (185/115)

B. Find 5RM Height Box Jump

 

Wednesday, October 25

A. Jackie
1000m Row
50 Thrusters (45)
30 Pull-ups

B. GHD Sit-ups
4 x 18-24

 

Thursday, October 26

A. Shoulder Press
5 x 5 *add 5-10# or around 75%

B. Every 2:00 x 6  
200m Sprint

 

Friday, October 27

A1. Snatch
6 x 3 at 75%

A2. Max Ring Dips x 3

B. 3 Rounds:
8 Front Squats (185/115, 145/85)
12 Burpees Over Bar

 

Saturday, October 28

A. Hero Workout

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!