April 9 - April 14

Community Workout: Join us for our next Community Workout this coming Saturday, April 14 at 8:30 am! It's free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com with questions or for more information!

CrossFit 101: Join us for our next 101 Class next week on Monday, Tuesday and Thursday (16, 17 and 19) from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get registered! 

Monday, April 9

A1 Good Mornings 3 x 15
A2 Tempo Push-ups 4 x 10

B. 5 Rounds NFT
10 Deadlifts
8 Hang Squat Cleans
6 Push-Jerks
4 Front Squats

Tuesday, April 10

Happy birthday Noel! 

A. Shoulder Press 1RM

B. 9:00 AMRAP
15 Russian KB Swings 70/53
15 Box Jumps 24/20
300m Sprint

Wednesday, April 11

A. 3 set Pull-ups test
B. Step-ups 4 x 10
C. Every :90 x 8 (alternate movements)
20 Dumbbell Snatches
20 Burpees

Thursday, April 12

Happy birthday Kane and Jessica! 

A. Pendlay Rows 3 x15 w/ Pause

B. 14:00 AMRAP
15 CTB Pull-ups
60 Double-unders
12 Deadlifts 225/175

Friday, April 13

Happy birthday Bethany! 

A. 3 set HSPU test

B. 4 Rounds
8 Front Squats
400m Run
155/175/195/215 - men
105/115/125/135 - women