May 29 - June 10

We are officially OPEN at the new location! Our new address is 2707 Justin Road in Flower Mound. The old location is closed.

Summer Sports Training: Our Summer Sports Training program begins Monday, June 5. It will run through August 18 (no classes July 4th week). The High School and Middle school classes will run Monday through Thursday. Email lindsey@crossfitflowermound.com to get registered.

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 Kids: 9:00 – 9:30 am (M/W)

Grand Opening Celebration: Our Grand Opening is this coming Saturday, June 3! Come check out the gym from 8:00 am – 12:00 pm. We’ll have bounce houses, Airrosti, Michelle Berendt (our on-site massage therapist), What’s on Tap and more. Parking is limited, so carpool with friends! J

FREE WEEK: We have a free week of CrossFit coming up June 5 -10. All regular CrossFit classes are open and free to those who are local to the area and have never participated in a free week before. Email lindsey@crossfitflowermound.com to get signed up!

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! If you come 3+ times during the free week the 101 Class is only $25! Email lindsey@crossfitflowermound.com to get signed up!
 

 

Monday, May 29

Memorial Day Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Our members will come together for an open gym style Murph to honor those who have fought for our freedom!

We will not have regularly scheduled classes today.

 

Tuesday, May 30

A. Teams of 3:
5k Row
200 KB Swings
5k Row

 

Wednesday, May 31

A. Push Press + Push Jerk
2+2, work to a heavy set then do 2 at 90%

B. Every 2:00 for 20:00
Odds: 1k Assault Bike / 200m Run / 200m Ski
Evens: Max Push-ups in :45

 

Thursday, June 1

Happy birthday Amy K.!

A. Front Squat
6 x 3 at 75% with :03 Pause

B. 6 Rounds:
40 Double Unders
20 DB Snatches (40-50/30-35, 35-40/20-30)

 

Friday, June 2

Happy birthday Jim B. (Saturday), Alicia and Wayne (Sunday)!

A. Muscle-up Skill Work

B. Not for time:
10 Rounds:
9 HSPU (5 or 12 HR PU)
12 Toes to Bar (9)
15 Box Jumps (24/20, 20/16)

 

Monday, June 5

A. Front Squat
6 x 3 at 80% with :03 Pause

B. 5 Rounds:
200m Run
15 KB Swings (70/53, 53/35)

 

Tuesday, June 6

Happy birthday Yajaira!

A1. HSPU
5 x 70%

A2. GHD Sit-ups
5 x 15-20

B. AMRAP 8:00
6 Deadlifts (275/185)
12 Burpees over Bar (9)  

 

Wednesday, June 7

A1. Strict Pull-ups
4 x 70%

A2. Tall Box Jumps
5 x 5

B. 4 Rounds:
250m Row
9 Push Press (135/95, 105/75)
30 Lunges
Rest about 2:00

 

Thursday, June 8

A. EMOTM x 8
5 Power Cleans at 70-80%

B. AMRAP 12:00
3-6-9-12-15, etc
Toes to Bar
*30 (20) Double Unders between sets

 

Friday, June 9

Happy birthday Matt A. and Chris J.!

A. Partner Endurance Day!
3k Ski
4k Bike
5k Row

 

Saturday, June 10

Happy birthday Brittney and Courtney (Sunday)!

A. Snatch
6 x 1 at 85%

B. 3 Rounds:
200m Plate Carry
30 Burpees to Plate
30 Plate Squats