May 2 - May 7

Our FREE Community Workout is this coming Saturday, May 7 at 8:00 am at the Flower Mound location (3001 Long Prairie Rd St 200). It’s free to anyone and everyone! Come get a great workout, meet the coaches and check out the gym!

This week is the LAST week to sign up for Summer Sports Training and receive 10% off! We have programs for high school, middle school and elementary children! The classes will meet Monday through Thursday and will focus on strength, speed, agility, vertical, power, etc. Email lindsey@crossfitflowermound.com with questions and to get your athlete registered!

Next week is our next 101 Class. It is scheduled for May 9, 10 and 12 from 5:00-6:00 am at the Lewisville location (1400 Moccasin Trail St 18). The cost is $50 for the three days. Email lindsey@crossfitflowermound.com to get signed up!

Monday, May 2

A. Pistol Practice

B. EMOTM x 14
Odds: 5 Touch and go Cleans at 60-65%
Evens: 5-7 HSPU

C. 4 Rounds:
1:00 on/1:00 off
Max Rep Burpees

 

Tuesday, May 3

Happy birthday Jim C.!

A. DB Z-Press
2 x 15

B1. Floor Press
5 x 6 at 4/18 Heaviest

B2. Ring Rows
5 x 5 AHAP

C. 3 Rounds:
400m Run
15 Deadlifts (225/155 or 50-60% of DL, whichever is lighter)

 

Wednesday, May 4

Happy birthday Regina, Jett and Cara!

A. High Hang Snatch Skill Work

B. Filthy 50
50 Reps of:
Box Jumps (24/20)
Jumping Pull-ups
KB Swings (35/26)
Walking Lunges
Knees to Elbows
Push Press (45)
Back Extensions
Wall-balls (20/14)
Burpees
Double Unders

 

Thursday, May 5

A. Split Jerk Skill Work

B1. Push Press
5 at 60%
5 at 70%
2 x 5 at 80%
2 x 3 at 85%

B2. Hollow Rocks
5 x 10

C. AMRAP 12:00
5 Toes to Bar
7 Hang Power Cleans (135/95, 115/65)
10 Box Jumps (24/20, 20/16)

 

Friday, May 6

Happy birthday Scott H. (Saturday)!

A. Kipping HSPU Skill Work

B. Back Squat
3 x 15 at 55-60%

C. AMRAP 4:00 x 3
5 Clean and Thruster (155/105, 115/75)
5 Chest to Bar Pull-ups