May 8 - May 13

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 8

Happy birthday Bobby!

A. Push Press
6 x 4 AHAP

B. 3 Rounds:
400m Run
2 Sets of:
12 Deadlifts (155/105, 115/75)
9 Hang Power Cleans
6 Shoulder to Overhead

 

Tuesday, May 9

Happy birthday Melina and Darrin!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Chest to Bar kipping PU at the end of each set

B. EMOTM x 12
Odds: 10 Tall Box Jumps (30/24, 24/20)
Evens: 20 Weighted Lunges

 

Wednesday, May 10

Happy birthday April!

A. Snatch
5 x 3 at 75%

B. Not for time, complete in any order:  
500m Row x 3
200m Farmer Carry
75ft Handstand Walk
50 Toes to bar
500m Ski

 

Thursday, May 11

Happy birthday Ryan!

A1. Front Squat
6 x 3 with :05 neg
*Add 5-10% from last week

A2. 5 Tall Box Jumps immediately following FS

B. 10 Rounds:
100m Sprint
15 Russian KB Swings (70/53, 53/35)

 

Friday, May 12

Happy birthday Robert C.!

A. Hang Power Cleans
6 x 2 at 83-90%

B. 10-20-30
Thrusters (95/65)
Box Jumps (24/20)

 

Saturday, May 13

Happy birthday Lauri (Sunday)!

A. AMRAP 42:00
36 Wall-balls (20/14)
36 Jumping Lunges
36 Burpees
36 Med-ball Sit-ups
800m Run