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