April 17 - April 28

  

Next 101 Class: May 1, 2 and 4 from 5:30-6:30 pm. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Sign-ups for summer sports training have begun. Sign up before May 15 to get 10% off + Sessions. Classes will be held Monday through Thursday from June 5 through August 18 (no classes July 3-6).

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: 9:00-9:30 am

Sign up at crossfitflowermound.wodify.com. Use Promo Code summerearlybird for 10% off before May 15. Email lindsey@crossfitflowermound.com with questions!

Save the dates: Saturday and Sunday, April 29 and 30. As long as inspections go well this week we should be able to move equipment in at the end of April to begin classes May 1 at our new location. We will need some help moving equipment and getting everything ready! More information will come as we know how inspections go this week.

Monday, April 17

A. Every minute on the minute x 12
Odds: 5 Hang Power Cleans
Evens: 12-15 Wall-balls

B. AMRAP 8:00
8 Shoulder to Overhead (135/95, 105/75)
150m Farmer Carry (70/53, 44/26)
150m Sprint

 

Tuesday, April 18

Happy birthday Donna S.!

A1. Shoulder Press
5 x 5 at 75% of 5RM

A2. GHD Sit-ups
4 x 15

B. 5 Rounds:
50m Heavy Prowler Push
75 Double Unders
5-8 Muscle-ups

 

Wednesday, April 19

This workout is in honor of John Lundy, LaDonna’s husband. John passed away Monday, April 3. He was such a supportive husband and father to LaDonna and Shawn. He attended every Open workout and filmed and cheered. We love this family so much and we are so sorry for their loss.

‘Lundy’
2 Rounds:
17 Pull-ups
36 Burpees
61 Sit-ups
3 Deadlifts (275/185, 205/135)
55 Calorie Row

 

Thursday, April 20

Happy birthday Peter!

A. Front Squat
6 x 3 with :05 negative at 55-65%

B. 3 Rounds:
15 HSPU (9 HSPU w/ 1 mat)
15 Power Snatches (95/65, 75/45)

 

Friday, April 21

A. AMRAP 25:00
5 Rounds:
200m Run
10 Burpees
then,
100 Walking Lunges (53/35, 44/26)
50 Burpees (35)
then, 3 Rounds:
25 KB Swings (53/35, 44/26)
25 Toes to Bar(15 or 25 V-ups)

 

Saturday, April 22

Happy birthday Jen C.!

A. EMOTM x 8
3 Snatches at 70%

B. 4 Rounds:
50 Double Unders (35)
35 Push-ups (25)

 

Monday, April 24

Happy birthday Kevin and Kyle!

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 18
Odds: 20 Squats (15)
Evens: 100m Sprint

 

Tuesday, April 25

Happy birthday Jana and Jeff P.!

A. EMOTM x 8
Odds: 5 Snatches at 65-75%
Evens: 10 CTB Pull-ups

B. 21-15-9
Heavy KB Swings (70/53, 53/35)
Tall Box Jumps (30/24, 24/20)

 

Wednesday, April 26

Happy birthday Carrie!

A. Front Squat
6 x 3 with :05 negative
Add from last weeks 55-65%

B. 2 Rounds with :60 between stations:
Max Calorie Row in 2:00
Max Sit-ups in 2:00
Max Burpees in 2:00

 

Thursday, April 27

Happy birthday Erik!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Kipping Pull-ups at the end of each set. Try to do CTB.

B. 4 Rounds:
3 Reps of the Bear Complex (185/125)
-Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
15 Toes to Bar
400m Run

 

Friday, April 28

Happy birthday Stacey and Whitney (Saturday)

A. Shoulder Press
5 x 5 at 75%
or add 5-10# from last week

B. With a Partner:
35 Push Jerks (135/95)
200m Bar Carry
50 Hang Cleans
200m Bar Carry
100 Deadlifts
200m Bar Carry