Jul
14
to Jul 20

July 15 - July 20

* CrossFit 101: Join us for our upcoming 101 Class July 22, 23 and 25 from 6:00 - 7:00 pm or August 5, 7 and 9 from 4:45 - 5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to register. 

 * Body Fat Testing by Body Analytics: Body Analytics is scheduled to come out on Saturday, August 10 from 8:00 - 12:00. Register to have your body fat tested once for $59 or twice (have it tested again at a later date) for $90. http://bodyanalyticstx.com/GymEvents/Crossfit-Flower-Mound

*Team Series #4: Don’t forget our 3rd Team Series on August 11!

*Mark your calendar for our Community Workout on Saturday, August 17 at 8:30 am! It’s free for anyone so bring family and friends!

 

Monday, July 15 

Happy Birthday Keith and Tosca!

A1. Ring Push-ups
4 x 10-15

A2. Strict Pull-ups
4 x -1 

B. E4M x 4
6 Clean/Jerks (155/105)
400m run

 

Tuesday, July 16

A. Front Squat
7-7-7

B. 8 Rounds alt rounds w/ partner
250m row
10 Burpees
50 Double-unders

 

Wednesday, July 17

Happy Birthday Pete and Mike S.! 

A1. Snatch
2-2-2-1-1

A2. Snatch Pulls
2 x 3 @ last weight

B. For Time: 
50 Squats
40 Push-ups
30 Pull-ups
40 Squats
30 Push-ups
20 Pull-ups
30 Squats
20 Push-ups
10 Pull-ups

 

Thursday, July 18

A. Push-Press
4 x 12-15 AFL

B. For Time:
50 DB Deadlifts
50 Step-ups
1k Row
50 Step-ups
50 DB Deadlifts

 

Friday, July 19 

Happy Birthday Krystal and Jamie!

A. Toes-to-Bar Test

B. Teams of 2-3
200 Cal on Bike
Perform 6 Hang Power Snatches at each rotation

 

Saturday, July 20

A. For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges 
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
400m run
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
30 Lunges 
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

 

 



View Event →

Jul
6
to Jul 13

July 8 - July 13

* CrossFit 101: Join us for our upcoming 101 Class July 8, 10 and 12 from 4:45- 5:45 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register. 

*Summer Sports Training: It’s not too late to get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Classes are through August 3. Email lindsey@crossfitflowermound.comfor more information. You can register at crossfitflowermound.wodify.com

*Team Series #3: Don’t forget our 3rd Team Series on July 14! Workouts will be posted soon! 

*Mark your calendar for our Community Workout on Saturday, August 17 at 8:30 am! It’s free for anyone so bring family and friends! 

Monday, July 8

A. Push Press 4 x 12-15

B. EMOTM16
O - 35 Double-Unders
E - 15-20 Air Squats


Tuesday, July 9

A. Power Cleans 5 x 2-3 AFL

B. AMRAP8 
3, 6, 9, 12, 15, 18, 21, 24...
Box Jumps 24/20
Deadlifts (225/175)


Wednesday, July 10

A. Step-ups 5 x 20

B. "Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups


Thursday, July 11

A. Snatch Pull + Power Snatch + Snatch 5 x 1+1+1 + 5% than last time

B. Partner 5K:
Switch every 2:00


Friday, July 12

Happy Birthday Cal!

A1. Strict HSPU 4 x -1

A2. Toes-to-bar 4 x -1 

B. 10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
Burpees Over the Bar


Saturday, July 13

A. Strict Pull-ups 5 x -1

B. 5 Rounds for Time
10 Push Presses (95/65)
15 Calorie Assault Air Bike
10 Sumo Deadlift High-Pulls (95/65)
15 Sit-Ups
10 Front Squats (95/65)



View Event →
Jun
29
to Jul 6

July 1 - July 6

* CrossFit 101: Join us for our upcoming 101 Class July 8, 10 and 12 from 4:45- 5:45 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register. 

*Summer Sports Training: It’s not too late to get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Classes are through August 3. Email lindsey@crossfitflowermound.comfor more information. You can register at crossfitflowermound.wodify.com

**Free Community Workout: Thursday, July 4th at 8:30 am. Bring family and friends!

**Friday, July 5th Schedule: 5:00, 6:00 AM, 8:00, 9:00 and 11:00 am, 4:30 and 5:30 pm

Monday, July 1

Happy Birthday Hamza Kazi!

A1. Strict HSPU 5 x 10-15 

A2. Toes-to-Bar 5 x -1

B. 10 Rounds
4 Power Cleans (185/135)
8 Pistols each leg
16 Sit-ups

Tuesday, July 2

A. Back Squat 4 x 9 @ last week's heaviest

B. 1:00 on / 1:00 off x 5
Pull-ups CTB
Box Jumps 20"
Russian KB Swings (70 /53)


Wednesday, July 3

Happy Birthday Phil!

A. Push Press 4 x 12-15

B. AMRAP 22
400m run
20 DB Deadlifts (35/25)
15 DB Hang Clean and Press
10 Renegade Rows


Thursday, July 4

Happy Fourth of July, and Happy Birthday Joseph and Shayda!

JOIN US FOR OUR FREE COMMUNITY WORKOUT TODAY AT 8:30 AM!


Friday, July 5

SCHEDULE TODAY: 5:00, 6:00, 8:00, 9:00, 11:00 am and 4:30 and 5:30 pm

Happy Birthday Will Lyon!

A1. Step-ups 5 x 20

A2. Strict Pull-ups 5 x -1

B. Rowing 3 x 20 cals + 20 Wallballs 
Ski 3 x 20 cals + 20 Sit-ups
Bike 3 x 20 cals + 20 Push-ups


Saturday, July 6

A. "Steven Skipton Sr."
400 meter Run
25 Kettlebell Swings (53/35)
25 Burpees
25 Air Squats
25 Kettlebell Push Press
1 mile Run
25 Kettlebell Swings
25 Burpees
25 Air Squats
25 Kettlebell Push Press
400 meter Run



View Event →
Jun
21
to Jun 29

June 24 - June 29

* CrossFit 101: Join us for our upcoming 101 Class July 8, 10 and 12 from 4:45- 5:45 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: It’s not too late to get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Classes are through August 3. Email lindsey@crossfitflowermound.comfor more information. You can register at crossfitflowermound.wodify.com

*Upcoming Team Series: Reminder that our second Team Series will be THIS Sunday, June 23 at 2:00 pm. Workouts were posted on Facebook so be sure to check those out!

*FREE Squat Seminar: Saturday, June 29 at 9:00 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for squatting, drills to improve mobility, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move!

 

Monday, June 24

Happy birthday Brian A. and Kelli G.! 

A. Snatch Pull + Power Snatch + Snatch 
3 x 2+1+1, 2 x 2+1+1 with +5% 

B. For time: 
800m Run 
30 Pull-ups 
400m Run 
20 Chest to Bar Pull-ups 
200m Run 
10 Muscle-ups
*20:00 Cap 

 

Tuesday, June 25 

A. Deadlifts 
4 x 6

B. For time: 
50 Wallball Buy In 
then, 2 Rounds: 
15 Burpee Box Jumps (24/20) 
20 DB Snatches (50/35) 
*10:00 Cap 

 

Wednesday, June 26  

Happy birthday Molly and Raegan! 

A. Strict Pull-ups 
5 x -1

B. AMRAP 14:00 
7 Front Squats (155/105) 
14 HSPU 
21 Toes to Bar 

 

Thursday, June 27

A. Back Squat 
2 x 9 at Last Week’s Weight
2 x 9 +5% 

B. 500m Ski x 3 
Plank x 4:00

 

Friday, June 28 

A. Power Cleans 
7 x 2-3

B. Teams of 2 
AMRAP 22:00 
500m Row 
10 Push-ups 
10 Sit-ups 
10 Squats 

 

Saturday, June 29 

Happy birthday Marilyn and Luke L. (Sunday)! 

A. 10 Rounds: 
10 Cal AB 
25ft Lunges 
10 Power Cleans (95/65) 
25ft Bear Crawl 
200m Run 

View Event →
Jun
16
to Jun 22

June 17 - June 22

* CrossFit 101: Join us for our upcoming 101 Class June 17, 18 and 20 from 6:00-7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

*Summer Sports Training: It’s not too late to get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Classes are through August 3. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

*Upcoming Team Series:Reminder that our second Team Series will be Sunday, June 23 at 2:00 pm. Workouts will be posted soon!

 

Monday, June 17

A1. Dips
5 x -1

A2. Strict Pull-ups
5 x -1

B. AMRAP 4:00
7 Power Cleans (135/95)
14 Push-ups

Rest 2:00 

AMRAP 4:00
15/10 Cals on Bike
20 Sit-ups

Rest 2:00 

AMRAP 4:00
100ft Farmer Carry
25 Air Squats

 

Tuesday, June 18  

A. Back Squat
4 x 9 @ 85-90% of 1 x 9 

B. 3 Rounds:
600m Run
18 DB Push-Press (50/35)

 

Wednesday, June 19  

A. Floor Pres
4 x 8

B. EMOTM 20:00
O - 5 Thrusters & 5 Burpees
E -Hang from bar w/ partner works

 

Thursday, June 20

A1. Barbell Row
4 x 8-10 

A2. Toes-to-Bar
4 x -1 

B. 15-10-5
C2B Pull-ups
Deadlifts (225/185)
Box Jumps (24/20)

 

Friday, June 21 

A.Weighted Lunges
5 x 50 ft  

B. AMRAP 17:00
350m Rowing
20 KB Swings
40 Double-unders
100ft Suitcase carry

 

Saturday, June 22

Happy Birthday Janelle! 

A. For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (53/35 kb)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (50/35 DB)
1 min DB Push-Press (50/35 DB)
1 min Renagade Rows (50/35 DB)
1 min Dumbbell Deadlifts (50/35 DB)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (25ft)
1 min Wall Balls (20/14)
1 min Tuck-ups
1 min Burpees
1 min Bike for Calories
1 min DB Power Cleans (50/35 DB)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches (50/35 DB)

View Event →
Jun
9
to Jun 15

June 10 - June 15

* CrossFit 101: Join us for our upcoming 101 Class June 17, 18 and 20 from 6:00-7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: It’s not too late to get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Classes are through August 3. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

*Upcoming Team Series:Reminder that our second Team Series will be Sunday, June 23 at 2:00 pm. Workouts will be posted soon! 

Monday, June 10 

Happy birthday Justin and Jake! 

A. Back Squat 
15-12-9

B. 4 Rounds: 
1:00 on, :30 off 
Push-ups 
Double Unders 
Sit-ups 
200m Run 

Tuesday, June 11 

Happy birthday Riley! 

A1. Strict HSPU 
6 x 6 

A2. Ring Rows 
4 x 12-15 

B. Air Force 
20 Thrusters (95/65) 
20 Sumo Deadlift High Pulls (95/65) 
20 Push Jerks (95/65) 
20 Overhead Squats (95/65) 
20 Front Squats (95/65) 
*4 Burpees at the top of each minute, starting at the beginning of the workout

 

Wednesday, June 12 

A. Dynamic Pulling Work 
Muscle-ups / Kipping Pull-ups / Rope Climbs 

B. For time: 
800m Run 
10 Renegade Rows (50/35) 
50 Cal AB 
10 Rope Climbs 
300m Suitcase Carry (50/35) 
10 Renegade Rows 
50 Cal Row 

Thursday, June 13 

A. Snatch Pull + Power Snatch + Snatch 
5 x 2+1+1

B. AMRAP 8:00 
8 HSPU 
10 Toes to bar 
12 Pull-ups 

 

Friday, June 14

A. Power Clean 
6 x 4 at 70-80% 

B. Teams of 2: 
3k Row 
*Switch every 500m 
*Perform 20 Sit-ups every switch 

 

Saturday, June 15 

Happy birthday Ashley H. and Chris N. (Saturday) and Regan and Erica (Sunday)! 

A. Tommy Mac 
2 Rounds for time: 
12 Burpees 
12 Thrusters (115/75) 
12 Burpees 
12 Power Snatches 
12 Burpees 
12 Push Jerks 
12 Burpees 
12 Hang Squat Cleans 
12 Burpees 
12 Overhead Squats 

View Event →
May
31
to Jun 8

June 3 - June 8

* CrossFit 101: Join us for our upcoming 101 Class June 3, 5 and 7 from 4:45 - 5:45 am and June 17, 18 and 20 from 6:00-7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

Monday, June 3

Happy birthday Rachel H.! 

A. Toes to Bar Practice 

B. 3 Rounds: 
100m Farmer Carry 
50ft DB Lunges 
15 Burpees

 

Tuesday, June 4 

Happy birthday Wayne!  

A. EMOTM x 14 
Odds: 5 Shoulder to Overhead 
Evens: 20-30 Double Unders 

B. In any order: 
Max Efforts, rest as needed
250m Ski 
500m Ski 
35 Cal AB 
75 Cal AB 

 

Wednesday, June 5 

Happy birthday Angela! 

A. Back Squat 
3 x 15 

B. Every 3:00 x 5 
200m Run
20 DB Snatches 

 

Thursday, June 6 

Happy birthday Sean! 

 A1. Dips 5 x 10

A2. Strict Pull-ups 
5 x Max Effort 

B. Teams of 2 
30-24-18-12-6
Clean and Jerk (135/95) 
Burpees over Bar 

 

Friday, June 7 

A. Deadlift 
4 x 6 at 90% of last 10 

B. AMRAP 13:00 
20 Wall-balls 
20 Sit-ups 
20 KB Swings 

 

Saturday, June 8 

Happy birthday Zach, Matt A., Chris J., Kristen and Hunter (Sunday)! 

A. Step-ups 
4 x 8-10/leg 

B. Eric Olson 
7 Rounds: 
5 Hang Cleans (155/105) 
5 Front Squats 
5 Box Jumps (30/24) 
50 Double Unders 

View Event →
May
27
to Jun 1

May 27 - June 1

* CrossFit 101: Join us for our upcoming 101 Class June 3, 5 and 7 from 4:45 - 5:45 am and June 17, 18 and 20 from 6:00-7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

Monday, May 27 

Murph 
1 Mile Run 
100 Pull-ups 
200 Push-ups 
300 Air Squats 
1 Mile Run 

 

Tuesday, May 28 

Happy birthday Collin H. and Brynn! 

A. Power Clean 
6 x 4 at 70-80% 

B. AMRAP 11:00 
25 Sit-ups 
50 Double Unders 

 

Wednesday, May 29 

Happy birthday Alex! 

A. Deadlift 
10-10-10-10

B. For time: 
750m Row 
30 DB Thrusters (50/35) 
30 Burpees 
30 DB Thrusters 
750m Row 

 

Thursday, May 30 

A. Floor Press 
5-5-5-5-5

B. Amanda 
9-7-5
Muscle-ups 
Squat Snatches 

 

Friday, May 31

Happy birthday Allie and Kati L.! 

A. HSPU 
6 x 6 AHAP  

B. Teams of 2 (workout from Battle on the Border) 
400m Run 
30 Thrusters 
50 Double Unders 
400m Run 
30 Toes to Bar 
50 Double Unders 
400m Run 
30 Front Squats 
50 Double Unders 
400m Run 
30 Pull-ups 
50 Double Unders 
400m Run 
30 Snatches 
50 Double Unders 

 

Saturday, June 1  

Happy birthday Amy K.! 

A1. Barbell Row 
4 x 10 

A2. AB Sprints 
4 x :30  

B. Georgie 
AMRAP 21:00 
65 Sit-up BUY IN
then, 
7 Burpees 
11 Push-ups 
22 KB Swings (53/35) 

View Event →
May
18
to May 25

May 20 - May 25

* CrossFit 101: Join us for our upcoming 101 Class May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

*Matt’s x 3 Going Away Party: Join us on Monday, May 20 from 6:30-8:30 pm at Marty B’s to wish our three Matts well. Matt Mikesell is moving to Minnesota later this month. Matt Brisebois accepted an Assistant Professor position at the University of South Carolina Upstate and will be moving mid-July. Matthew Cramer will be going to OU in the fall and will be moving there in August. Please RSVP on the Facebook side or via email so we can let them know how many to expect!

*Memorial Day Murph: Join us for our annual Memorial Day Murph on Monday, May 27 from 8:30 - 11:00 am. It’s free and doesn’t count as a session for the week. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups and 300 Squats and 1 mile run. You can do it weighted, with a partner, half of it by yourself.. whatever you’d like! Email lindsey@crossfitflowermound.com with questions!

Monday, May 20 

A1. HSPU
6 x 6 

A2. Toes to Bar
3 x Max Rep 

B. Gwen
15-12-9
Unbroken Clean and Jerks 

Tuesday, May 21 

A. EMOTM 14:00
Odds: Dynamic Pull-ups or Muscle-ups
Evens: :15-:20 AB Sprint 

B. AMRAP 8:00
30 Lunges
15 Shoulder to Overhead (115/75) 


Wednesday, May 22

A. Snatch + Pull + Power Snatch + Snatch
1 + 1 + 1 x 6 at 75-80% 

B. 4 Rounds, not for time:
10-15 GHD Sit-ups
10 Burpee Box Jumps
500m Row 

Thursday, May 23 

Happy birthday Mike R., Andy A. and Jenn A.! 

A. Back Squat
3 x 15 at 90-100% of last week 

B. EMOTM 14:00 
Odds: 10-15 Heavy KB Swings
Evens: 13-18 Push-ups 

Friday, May 24 

Happy birthday Nichole! 

A1. Dips
5 x 6-10 

A2. RDL
5 x 5 

B. For time:
800m Run
30 Deadlift (185/115)
10 Front Squats
800m Run 

Saturday, May 25 

Happy birthday Blake (Saturday) and Braden and Kelsey (Sunday)!

A. Hang Power Cleans
5 x 5 at 75% 

B. Felix the Cat
6 Rounds:
9 Burpees
9 Box Jumps
9 Pull-ups
9 Thrusters (45/35)
9 Toes to Bar 

View Event →
May
11
to May 19

May 13 - May 18

* CrossFit 101: Join us for our upcoming 101 Class May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

*Matt’s x 3 Going Away Party: Join us on Monday, May 20 from 6:30-8:30 pm at Marty B’s to wish our three Matts well. Matt Mikesell is moving to Minnesota later this month. Matt Brisebois accepted an Assistant Professor position at the University of South Carolina Upstate and will be moving mid-July. Matthew Cramer will be going to OU in the fall and will be moving there in August. Please RSVP on the Facebook side or via email so we can let them know how many to expect!

*Memorial Day Murph: Join us for our annual Memorial Day Murph on Monday, May 27 from 8:30 - 11:00 am. It’s free and doesn’t count as a session for the week. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups and 300 Squats and 1 mile run. You can do it weighted, with a partner, half of it by yourself.. whatever you’d like! Email lindsey@crossfitflowermound.com with questions!

Monday, May 13

A1. Back Squat
4 x 10 at 85% of last week 

A2. Strict Pull-ups
4 x Max Effort 

B. For time:
30 Burpees
50 Double Unders
30 Thrusters (95/65)
50 Double Unders 
30 Burpees

Tuesday, May 14

Happy birthday Kadi and Dominique!

A. RDL
4 x 8-10 

B. Nicole 
AMRAP 20:00
400m Run
Max Rep Pull-ups 


Wednesday, May 15 

Happy birthday Murray! 

A. Push Press
4 x 12-15 

B. 3 Rounds:
40/30 Cal AB
30 Push-ups
20 KB Swings
Rest 3:00 


Thursday, May 16 

Happy birthday Mishi and Savana! 

A. Weighted Step-ups
4 x 8-10 / leg 

B. AMRAP 16:00 
50ft Front Rack Carry
30 DB Snatches
20 Toes to Bar
10 Cal Ski 


Friday, May 17

Happy birthday Sandy and Nick! 

A. EMOTM x 7
2 Power Clean and Jerks at 80% 

B. 5 Rounds:
12 HSPU
20 Box Jumps (24/20)
300m Run 


Saturday, May 18 

Happy birthday Ashley A and Mackenzie (Saturday) and Rogelio (Sunday)! 

A. Kipping Pull-ups
5 x 12-15 

B. Loredo
6 Rounds:
24 Squats
24 Push-ups
24 Walking Lunges
400m Run

View Event →
May
5
to May 11

May 6 - May 11

* CrossFit 101: Join us for our upcoming 101 Class May 6, 8 and 10 from 4:45-5:45 am or May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com

 

Monday, May 6

A1. Step Back Lunges 
4 x 8-10 

A2. DB Bent Rows 
4 x 10-12 

B. AMRAP 25:00 
100m Suitcase carry/ Side 
10 Push-ups 
15 KB Swings 
20 KB Step-ups 
300m Run 

Tuesday, May 7

A. EMOTM x 7 
3 Snatches 

B. Rowing 
500m x 4
Rest 3-4 minutes between

Wednesday, May 8 

Happy birthday Bobby! 

A. Back Squat 
10-10-10-10

B. For time: 
800m Run 
50 Burpees 
50 Box Jumps 
50 Double Unders 
50 Air Squats 
800m Run 

Thursday, May 9 

Happy birthday Mel, Steven R. and Darrin! 

A1. Ring Push-ups 
5 x 12-15 

A2. Kipping Pull-ups 
5 x 12-15 

B. 50-40-30-20-10
Calories on the Bike, Row or Ski
Rest as needed 
*pick a movements and stick with it for the entire workout

Friday, May 10 

Happy birthday April and Leo! 

A1. HSPU 
6 x 6 

A2. Side Planks 
6 x :20-:30 

B. Chief 
5 Rounds: 3:00 on / 1:00 off 
3 Power Cleans (135/95) 
6 Push-ups 
9 Squats
*Start next round where you left off

Saturday, May 11 

A. Jenkins 
AMRAP 40:00 with Partner
50 Burpees 
400m Run 
50 KB Swings 
400m Run 
50 Pull-ups 
400m Run 
50 Push-ups 
400m Run 

View Event →
Apr
27
to May 4

April 29 - May 4

* Team Series: Every summer we do a fun team event that spans a few months. 
-Pick a TEAM OF THREE. SAME GENDER. SIMILAR LEVEL. EVENT IS ONCE A MONTH ON SUNDAYS MAY THROUGH AUGUST (TOTAL OF FOUR). 
-Divisions: RX, Scaled and Party 
Party Division will be able to scale really any weight and can be mix gender. 
-This year the cost will be $30/person, BUT WILL INCLUDE A T-SHIRT OR TANK. 
-It's competition style, but totally for fun. No judges. No leaderboard. No winner and loser. 
-May 5 (maybe with some margaritas after), June 23, July 14 and August 11). Event will begin at 2:00 and will likely last about 2 hours. 
-Only ONE WEEK until the first event! Every person needs to register at crossfitflowermound.wodify.com under ‘Sessions’ and ‘Team Series’. Email lindsey@crossfitflowermound with your tank or t-shirt size. 

* CrossFit 101: Join us for our upcoming 101 Class May 6, 8 and 10 from 4:45-5:45 am or May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

*Summer Sports Training:Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Early bird discount (10%) off ends on April 30! Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com (use discount code earlybird). 

 

Monday, April 29

Happy birthday Brandi and Cory! 

A1. RDL 
4 x 8-10

A2. Bicep Curls 
4 x 15 

B. AMRAP 5:00
Max Rep Wall-balls 
Rest 2:00 
AMRAP 5:00 
Max Rep Toes to Bar 
Rest 2:00 
AMRAP 5:00 
Max Rep Calorie Row 

 

Tuesday, April 30 

A1. Shoulder Press 
4 x 8

A2. Plank Hold 
4 x 1:00 – 1:30 

B. Teams of 2
100 KB Swings 
400m KB Carry 
100 KB Squats 
400m KB Carry 
100 KB Push Press 
400m KB Carry 

 

Wednesday, May 1 

Happy birthday Jeff B.! 

A. Strict Pull-ups 
6 x 6 

B. 2 Rounds, for 2 Scores 
1k Row 
20 Deadlifts (135/95) 
15 Front Squats 
10 Shoulder to Overhead 
5 Snatches 
rest 4:00 

 

Thursday, May 2 

A. 3 Power Cleans + 1 Front Squat 
EMOTM x 8:00 at 75% 

B. 18-15-12-9-6-3 
Toes to Bar 
Walking Lunges (per leg) 

 

Friday, May 3 

A1. Ring Push-ups. 
5 x 12-15 

A2. Double KB Swings 
4 x 10-12 

B. :30 / :60 off x 4 Rounds
Ski 
Pull-ups 
AB
Box Jumps 

 

Saturday, May 4 

Happy birthday Kasey, Justin W., Ron and Cara (Saturday) and Melissa (Sunday)! 

A. Kipping Pull-up Work 

B. ‘Roy’
5 Rounds: 
15 Deadlifts (225/165) 
20 Box Jumps 
25 Pull-ups 

View Event →
Apr
21
to Apr 28

April 22 - April 27

* Team Series: Every summer we do a fun team event that spans a few months. 
-Pick a TEAM OF THREE. SAME GENDER. SIMILAR LEVEL. EVENT IS ONCE A MONTH ON SUNDAYS MAY THROUGH AUGUST (TOTAL OF FOUR). 
-Divisions: RX, Scaled and Party 
Party Division will be able to scale really any weight and can be mix gender. 
-This year the cost will be $30/person, BUT WILL INCLUDE A T-SHIRT OR TANK. 
-It's competition style, but totally for fun. No judges. No leaderboard. No winner and loser. 
-May 5 (maybe with some margaritas after), June 23, July 14 and August 11). Event will begin at 2:00 and will likely last about 2 hours. 
-Only a few weeks until the first event! Every person needs to register at crossfitflowermound.wodify.com under ‘Sessions’ and ‘Team Series’. Email lindsey@crossfitflowermound with your tank or t-shirt size. 

*Shoulder Mobility Workshop:Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move 

* CrossFit 101: Join us for our upcoming 101 Class May 6, 8 and 10 from 4:45-5:45 am or May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Early bird discount (10%) off ends on April 30! Email lindsey@crossfitflowermound.com for more information. You can register at crossfitflowermound.wodify.com (use discount code earlybird).

Monday, April 22 

Happy birthday Jen C.! 

A1. Shoulder Press 
4 x 10 +from last week 

A2. DB Bent Rows 
4 x 10 

B. Tabata AB (:20 on / :10 off x 8) 
Rest 3:00 
then, 21-15-9
KB Swings (53/35) 
Calorie Row
Rest 3:00 
then, 800m Run 

 

Tuesday, April 23 

Happy birthday Jason B.! 

A1. RDL 
4 x 8-10 

A2. PVC Push-up 
4 x 15 

B. Ski Sprints 
6 x :30 
Rest :90 

6 x 5-10 Burpees 
Rest :90
*Finish burpees in :30 

 

Wednesday, April 24 

A. EMOTM x 6 
5 Hang Power Clean and Jerk

B. AMRAP 25:00 
30 Pistols 
15 Pull-ups 
30 Wall-balls 
15 Toes to Bar / Tuck-ups 
30 Box Jumps 
15 HSPU

 

Thursday, April 25

Happy birthday Jeff P.! 

A. Step Back Lunges 
5 x 8-10 +from last week 

B. 4 Rounds: 
15 Front Squats (95/65) 
15 Push Press 

 

Friday, April 26

Happy birthday Stefanie, Meredith and Carrie! 

A. Every :90 x 6

8-12 Pull-ups

B. Every 5:00 x 4 
400m Run 
20 DB Snatches 
15 Tuck-ups 

 

 

Saturday, April 27

Happy birthday Erik (Saturday) and Adam and Carlos (Sunday)!

A. Kipping HSPU Practice 

B. Blake 
4 Rounds: 
100ft Walking Lunges with 45lb Plate Overhead 
30 Box Jumps (24) 
20 Wall-balls (20/14) 
10 HSPU

View Event →
Apr
12
to Apr 20

April 15 - April 20

* Team Series: Every summer we do a fun team event that spans a few months. 
-Pick a TEAM OF THREE. SAME GENDER. SIMILAR LEVEL. EVENT IS ONCE A MONTH ON SUNDAYS MAY THROUGH AUGUST (TOTAL OF FOUR). 
-Divisions: RX, Scaled and Party 
Party Division will be able to scale really any weight and can be mix gender. 
-This year the cost will be $30/person, BUT WILL INCLUDE A T-SHIRT OR TANK. 
-It's competition style, but totally for fun. No judges. No leaderboard. No winner and loser. 
-May 5 (maybe with some margaritas after), June 23, July 14 and August 11). Event will begin at 2:00 and will likely last about 2 hours. 
-Only a few weeks until the first event! Every person needs to register at crossfitflowermound.wodify.com under ‘Sessions’ and ‘Team Series’. Email lindsey@crossfitflowermound with your tank or t-shirt size. 

* Free Community Workout: THIS SATURDAY, April 20 at 8:30 am. Bring friends and family to join us for a free workout! 

*Shoulder Mobility Workshop: Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move 

* CrossFit 101: Join us for our upcoming 101 Class April 15, 16 and 18 from 6:00 – 7:00 pm or May 6, 8 and 10 from 4:45-5:45 am. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

 

Monday, April 15 

A. EMOTM x 7 
3 Power Cleans at 70-75% 

B. 3:00 on / 1:00 off x 5 
5 Pull-ups 
10 Push-ups 
15 Squats 

 

Tuesday, April 16 

A. Step Back Lunges 
5 x 8-10 

B. Teams of 2: 
2k Ski 
50 Tuck-ups 
4k Bike 
50 Tuck-ups 
2k Row 
50 Tuck-ups 

 

Wednesday, April 17 

A1. Shoulder Press 
4 x 10

A2. Double KB Swings 
4 x 10 

B. Nancy 
400m Run 
15 Overhead Squats (95/65) 

 

Thursday, April 18 

A. Kipping Pull-up Work 

B. :60 on / :30 off x 4 
Power Cleans 
Calorie Row 
HSPU

 

Friday, April 19 

A1. RDL 
4 x 10-12 

A2. Strict Pull-ups 
4 x Max 

B. AMRAP 8:00 
15 Burpees over Bar 
15 Power Snatches (75/55) 

 

Saturday, April 20 

FREE Community Workout at 8:30 am!  

View Event →
Apr
6
to Apr 13

April 8 - April 13

* Team Series: Every summer we do a fun team event that spans a few months. 
-Pick a TEAM OF THREE. SAME GENDER. SIMILAR LEVEL. EVENT IS ONCE A MONTH ON SUNDAYS MAY THROUGH AUGUST (TOTAL OF FOUR). 
-Divisions: RX, Scaled and Party 
Party Division will be able to scale really any weight and can be mix gender. 
-This year the cost will be $30/person, BUT WILL INCLUDE A T-SHIRT OR TANK. 
-It's competition style, but totally for fun. No judges. No leaderboard. No winner and loser. 
-May 5 (maybe with some margaritas after), June 23, July 14 and August 11). Event will begin at 2:00 and will likely last about 2 hours. 
-Only a few weeks until the first event! Every person needs to register at crossfitflowermound.wodify.com under ‘Sessions’ and ‘Team Series’. Email lindsey@crossfitflowermound with your tank or t-shirt size. 

* Free Community Workout: April 20 at 8:30 am. Bring friends and family to join us for a free workout! 

* Project Mayhem: THIS Friday starting at 6:30 pm. This is our annual Men’s event and is free. RSVP to dave@crossfitflowermound.comif you haven’t already. 

*Shoulder Mobility Workshop: Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move 

* CrossFit 101: Join us for our upcoming 101 Class April 15, 16 and 18 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

 

Monday, April 8 

Happy birthday Steven N. and Cramer! 

A1. RDL 
4 x 10-12

A2. Strict Pull-ups 
4 x 50%

B. 4 Rounds: 
35 Wall-balls (20/14) 
200m Run 
35 KB Swings (53/35) 
200m Run 

 

Tuesday, April 9 

A1. Kipping HSPU Practice 

A2. Ring Rows 
4 x 10-12 

B. DT 
5 Rounds: 
12 Deadlifts
9 Hang Power Cleans 
6 Push Jerks 
155/105, 135/95, 115/75, 95/65 

 

Wednesday, April 10 

Happy birthday Noel and Cole! 

A1. Pistols 
4 x 10-12/leg

A2. Ring Push-ups 
4 x 10-15 

B. Max Reps 
3:00 on / 1:00 off
Calorie AB 
HSPU 
Weighted Step-ups 
Calorie Row 

 

Thursday, April 11

Happy birthday Jenna! 

A. EMOTM x 12 
Odds: Dynamic Pull-ups (MU/C2B/Kip)
Evens: Double Unders :20-:30 

B. AMRAP 14:00 
800m Run 
50 Renegade Rows 
800m Run 
50 DB Snatches 

 

Friday, April 12 

Happy birthday Ryan, Kane and Jessica! 

A. Step Back Lunges 
4 x 10-12 

B. Teams of 2
30 Deadlifts (225/185) 
30 Pull-ups 
200m Farmer Carry 
30 Pull-ups 
30 Push Press (115/75) 
30 Toes to bar 
200m Farmer Carry

 

Saturday, April 13 

Happy birthday Aaron and Brendan! 

A. Zachary Tellier 

For time: 
10 Burpees
10 Burpees 
25 Push-ups 
10 Burpees 
25 Push-ups 
50 Lunges 
10 Burpees 
25 Push-ups 
50 Lunges 
100 Sit-ups 
10 Burpees 
25 Push-ups 
50 Lunges 
100 Sit-ups 
150 Air Squats 

View Event →
Mar
30
to Apr 6

April 1 - April 6

CrossFit 101: Join us for our upcoming 101 Class April 1, 3 and 5 at 4:45 am. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

Shoulder Mobility Workshop: Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move!

Free Community Workout: Saturday, April 20 at 8:30 am. Join us for a free and fun workout! Bring your family and friends! 

 

Monday, April 1

Happy birthday Chase and Donalisa! 

A1. Step Back Lunges 
4 x 10-12/leg

A2. Side Planks 
4 x :20-:30 /side 

B. AMRAP 23:00 
Teams of 3 
120 Med-ball Cleans 
400m MB Run 
100 DB Snatches 
400m DB Run 
80 Double Under 
400m Run 

 

Tuesday, April 2 

A.  3 Power Cleans at 70-75% 
EMOTM x 7:00 

B. 4 Rounds with Partner
30 Burpee Pull-ups 
30 Step-ups (30/24) 
30 Toes to Bar 
30 KB Swings (70/53) 

 

Wednesday, April 3 

Happy birthday Kacie! 

A1. HSPU 
12-10-8-6

A2. L-sits 
4 x :15-:30 

B. Teams of 2-3 
50 Cal Ski
50 Hang Cleans (135/95) 
50 Cal AB 
50 Front Squats (135/95) 
800m Run 
50 Deadlifts (135/95) 

 

Thursday, April 4 

A. Back Squat 
3 x 10 

B. Alternate Rowing with Partner 
250m – 500m – 750m – 1k – 750m – 500m – 250m 

 

Friday, April 5 

A1. Strict Pull-ups 
4 x Max Effort 
with at least 2:00 rest 

A2. PVC Push-ups 
4 x 10-15 

B. 24-21-18-15-12-9-6-3 
Shoulder to Overhead (75/55) 
Box Jumps (24/20) 

 

Saturday, April 6 

A. Hot Shots 19 Hero WOD 
6 Rounds: 
30 Air Squats 
19 Power Cleans 
7 Strict Pull-ups 
400m Run 

View Event →
Mar
24
to Mar 30

March 25 - March 30

CrossFit 101: Join us for our upcoming 101 Class April 1, 3 and 5 at 4:45 am. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

Saturday Class: Saturday class has resumed. Class at 8:00 am and Open Gym from 9:00-10:30 am. 

 

Monday, March 25 

A. Pistol Skill Work 

B. 19. 5 

Or 

AMRAP 27:00 
800m Ski 
30 Goblet Squats 
30 KB Swings
30 Ring Rows 
800m Run 

 

Tuesday, March 26 

Happy birthday Gregory and Stephanie J.! 

A1. HSPU
4 x 10-12 

A2. RDL 
4 x 10-12 

B. AMRAP 9:00 
7 Hang Cleans (135/95) 
12 HR Push-ups 

 

Wednesday, March 27

A1. Pull-ups 
5 x 50% Strict

A2. Plank 
4 x :6 

B. Calorie Row 
10-20-30-40-50-60 
Rest 1:00 Between 

 

Thursday, March 28 

A1. Step Back Lunges 
4 x 10-12 / leg 

A2. Hollow Holds 
4 x :30-:40

B. For time: 
4 Rounds of Cindy
100m Run 
3 Rounds of Cindy
200m Run 
2 Rounds of Cindy
300 Run 
1 Round of Cindy 
400m Run 

 

Friday, March 29 

Happy birthday Sumit! 

A1. Ring Rows 
4 x 10-12

A2. Landmind Press 
4 x 15 

B. 5 Rounds: 
15 Push Press (95/65) 
100ft Farmer Carry

 

Saturday, March 30

Happy birthday Ashley M. and Brad S. (Saturday) and Lena, Clayton and Kelly H. (Sunday)! 

A. Kipping Practice 

B. Teams of 2-3 
100 Cal AB 
50 Burpee Pull-ups 
100 Cal Row
50 DB Step-ups 
100 Cal Ski
50 DB Lunges 

View Event →
Mar
15
to Mar 23

March 18 - March 23

CrossFit 101: Join us for our next 101 Class on March 18, 20 and 21 from 6:00 – 7:00 pm. The cost is $50 and will get you set up to start regular classes. Email lindsey@crossfitflowermound.comto register! 

End of Open Celebration: Mark your calendar for Saturday, March 23. We are having Harold Deans (same company who did Battle of the Box) come out with tacos and meat for purchase. We’ll hang out for a while after the last heat so bring your family, chair, drink and celebrate the end of the Open! More info on food and pricing coming soon! 

Monday, March 18 

Happy birthday Anthony! 

A. Clean + Hang Clean Test 

B. 19.4 

OR

4 Rounds: 
50ft Walking Lunges 
35 KB Swings 
10 KB Presses 

 

Tuesday, March 19 

A. Pull-up Progression Retest 
Toes to Bar Progression Retest 

B. Teams of 2: 
8 Rounds: 
250m Row 
Double KB Rack Hold 
*Perform 5-7 Push-ups for every switch (16 sets) 

 

Wednesday, March 20 

A. Find 5RM Front Squat or Back Squat 

B. For time: 
200m Run 
10 KB Bent Rows 
400m Run 
10 KB Bent Rows 
800m Run 
10 KB Bent Rows 
400m Run 
10 KB Bent Rows 
200m Run 

 

Thursday, March 21

Happy Birthday Kaylee! 

A. Find 3RM Push Press 

B. 4 Rounds: 
30 Lunges (53/35 KB) 
30 Double Unders 
30 Tuck-ups 

 

Friday, March 22 

 Happy birthday Brandon and Hunter! 

A. HSPU Progression Test 
or Make-up Missed Test 

B. AMRAP 8:00 
15 Hang Power Clean and Push Press (95/65)
12 Pistols or 20 Air Squats 

View Event →
Mar
9
to Mar 16

March 11 - March 16

CrossFit 101: Join us for our next 101 Class on March 18, 20 and 21 from 7:00 – 8:00 pm. The cost is $50 and will get you set up to start regular classes. Email lindsey@crossfitflowermound.comto register! 

End of Open Celebration: Mark your calendar for Saturday, March 23. We are having Harold Deans (same company who did Battle of the Box) come out with tacos and meat for purchase. We’ll hang out for a while after the last heat so bring your family, chair, drink and celebrate the end of the Open! More info on food and pricing coming soon! 

 

Monday, March 11 

Happy birthday Corey! 

A. 19.3 

OR 

AMRAP 20:00 
10 Pull-ups (+ Chest to Bars) 
30 Cal Bike 
10 Pull-ups 
30 Cal Ski 
30 Air Squats
30 Cal Row 
30 Air Squats 
300m Run 

 

Tuesday, March 12 

Happy birthday Q and Kari S.! 

A. Every :30 x 10 
1 Push Press at 80% 

B. AMRAP 12:00 
15 Burpees Over Bar 
12 Pistols or 25 Air Squats 
9 Deadlifts 
6 Hang Power Cleans 
135/95, 115/75 

 

Wednesday, March 13 

A. Every :60 x 5 
3 Squats at 80% of 5RM 

B. 4 Rounds: 
10 DB KB Push Press 
100m Farmer Carry 

Rest 3:00 

5 Rounds: 
15 KB Swings 
300m Run 

 

Thursday, March 14 

Happy birthday Erika! 

A. Laying Thoracic Rotations 3 x 10 
Side Planks 3 x :20-:30 
Superman Holds 3 x :30-:40 
Band Walks 3 x 25ft 

B. Teams of 3 
3k Row (500m at a time) 
35 Thrusters (135/95) 
1,800m Row (300m at a time)
35 Thrusters (115/85) 
750m Row (250m at a time) 
35 Thrusters (95/65) 

 

Friday, March 15 

Happy birthday Andrew P. and Deb (Friday) and Tracy and Claire (Saturday)!

A. Every :45 x 10 
1 Squat Clean at 70% 

B. 6 Rounds, not for time: 
15 Toes to bar 
10 Ring Rows 
Suitcase Carry x 100ft 

View Event →
Mar
2
to Mar 9

March 4 - March 9

Upcoming 101 Classes: March 4, 6 and 8 from 4:45 – 5:45 am OR March 18, 20 and 21 from 7:00 – 8:00 pm. Join us for one of our upcoming 101 classes to get you set up to start coming regularly. Price is $50 for all three sessions. Email lindsey@crossfitflowermound.comto get registered! 

Reminder: NO Saturday classes until March 30 due to the CrossFit Open happening on Saturday mornings. 

Monday, March 4

Happy birthday Amber and Chris M.! 

A. 4 Sets: 
5 Squats (4401) at 70% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. 19.2 

OR 

Every 3:00 x 6 
300/250m Row 
10 DB Hang Squat Cleans 

 

Tuesday, March 5

Happy birthday Erin, Michelle B. and Colby! 

A. Handstand Skill Work 
Pull-up Strength Work 

B. AMRAP 20:00 
20/15 Cal AB 
15 Box Jump Overs 
20/15 Cal Ski 
50ft OH Carry/Arm 

 

Wednesday, March 6 

A1. Deadlifts
5-5-5-5-5

A2. Half Kneeling Press 
5 x 3-5/side 

B. 5 Rounds: 
10 Pull-ups (RX+ 2 Rope Climbs) 
20 DB Snatch

 

Thursday, March 7 

Happy birthday Robby! 

A. Squat W8D1 
6 x 3 at 95%

B. For time: 
15 Burpees over Bar 
5 Clean and Jerks 
12 Burpees over Bar 
4 Clean and Jerks 
9 Burpees over Bar 
3 Clean and Jerks 
185/125, 155/105 

 

Friday, March 8 

Happy birthday Allanda (Friday), Sidney and Aaron (Saturday) and Mike Y. (Sunday)! 

A. Every :75 x 7 
1 Hi-hang Snatch 
1 Hang Snatch above knee
1 Hang Snatch below knee

B. For time: 
9 Thrusters 
1k Row 
15 Thrusters 
1k Row 
21 Thrusters 
95/65, 65/45

View Event →
Feb
24
to Mar 2

February 25 - March 1

Upcoming 101 Classes: March 4, 6 and 8 from 4:45 – 5:45 am OR March 18, 20 and 21 from 7:00 – 8:00 pm. Join us for one of our upcoming 101 classes to get you set up to start coming regularly. Price is $50 for all three sessions. Email lindsey@crossfitflowermound.comto get registered! 

Reminder: NO Saturday classes until March 30 due to the CrossFit Open happening on Saturday mornings. 

 

Monday, February 25 

Happy birthday Mike K. and Savio! 

A. Squat W7D1
4 Sets: 
10 Jumping Squats at 30% 
10 Front Rack Step-ups
:20 Side Plank/side 

B. In 10:00 
1 Mile Run 
Max Squat Clean Thrusters 
115/85, 75/55 

 

Tuesday, February 26 

A. Handstand Strength 
Pull-up Skill Work 

B. AMRAP 9:00 
50m Double OH KB Carry 
10 Double OH KB Shoulder to Overhead 
50m Double OH KB Carry 
15 KB Deadlifts 

 

Wednesday, February 27 

A. Every :90 x 5 
Squat Clean 
Hang Squat Clean 
(2 + 1) x 2 at 70% 

B. 4 Rounds: 
40 Double Unders 
30 Push-ups 
20 Med-ball Cleans 

 

Thursday, February 28 

Happy birthday Steve T., Liz A. and Maribel!  

A. Squat W7D2 
6 x 4 at 90% 

B. AMRAP 7:00 
45 Cal Row 
45 KB Swings 

Rest :90

AMRAP 5:00 
30 Cal Row 
30 KB Swings 

Rest :45 

AMRAP 3:00 
15 Cal Row 
15 KB Swings 

 

Friday, March 1 

Happy birthday Austin!

A1. Push Press 
5 x 3 at 90% 

A2. Single Leg Deadlifts 
5 x 3-5/side 

B. Teams of 2:
400 Double Unders
200 Sit-ups
100 Hang Power Cleans
50 HSPU

View Event →
Feb
16
to Feb 23

February 18 - February 23

**Upcoming CrossFit 101: Get signed up for one of our upcoming 101 Classes! We have one scheduled for this coming week- February 18, 20 and 21 from 7:00 – 8:00 pm and another March 4, 6 and 8 from 4:45 – 5:45 am. Email lindsey@crossfitflowermound.comto get registered. 

 

**CrossFit Open: Get signed up for the CrossFit Open at games.crossfit.com. It’s an awesome opportunity to push yourself, get to know the community more and test where you are against others in the world. One workout will be released every Thursday night for 5 weeks (February 21 through March 25). You’ll have two opportunities to do the workout- Saturday morning during a heat (heats starting around 8 am and ending around 11 am) or Monday during class (you must submit your score to the games.crossfit.com site by 7:00 pm). Saturday will not count as one of your classes for the week. We will not have normal Saturday classes during the Open- they will resume on March 30. 

Saturdays: You’ll register for a heat on Wodify on Thursday evening when heats are posted. You’ll show up on Saturday prior to your heat time, warm-up (we usually have a recommended warm-up listed), do the workout with your heat, then judge the heat right after yours. After you judge the following heat you are done for the morning. 

Mondays: You can complete the workout on Mondays as well. We do have an alternate workout for those who have already done it on Saturday or those who aren’t interested in doing it. Just make sure you register for an early enough class to submit your score no later than 7 pm on Monday. 

Open Series: We have something fun in our gym where we break everyone registered for the Open into 3 teams. You can gain points for your team by simply participating on Saturdays, wearing your team color on Saturday, posting on Social Media, and getting top 3 in specific divisions (RX, Scaled, Masters, etc). Being a part of the Open Series doesn’t cost anything in addition to what you paid to register on the Games site. You will find out your team on Thursday, February 21!  Email lindsey@crossfitflowermound.comif you have any questions! 

 

**Join us at Marty B’s THIS COMING SATURDAY around 12. We’ll head there after the last heat of the Open. Families are welcome. This is NOT just for those participating in the Open.. Come one, come all! You can RSVP so we have an idea of number of people at https://www.facebook.com/events/240469730213810/

 

Monday, February 18

A. EMOTM x 8 
2 Hang Snatch + Overhead Squat + Snatch 

B. AMRAP 15:00 
20 DB Snatch 
10 Toes to Bar 
20 DB Lunges 
10 Toes to Bar 

 

Tuesday, February 19 

Happy birthday Craig! 

A. Squat W6D1 
6 x 5 at 85% 

 B. 2 Rounds: 
50 Double Unders 
30 Calorie Row 
15 Burpees

 

 

Wednesday, February 20 

A1. Deadlift 
5-5-5-5-5

A2. Half Kneeling Press 
5 x 5-7/side 

B. In 13:00 
1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) 
100m Run 
2 Rounds of Cindy 
200m Run 
3 Rounds of Cindy 
300m Run 
4 Rounds of Cindy 
400m Run 
Continue until clock runs out 

 

Thursday, February 21 

 A. Handstand Skill 
Pull-up Strength Work 

B. Every 4:00 x 5 
21/15 Calorie AB 
14 Box Jumps 
7 Power Cleans 
155/115, 115/85

 

Friday, February 22 

Happy birthday Melinda, Chad and Veronica T. (Friday) and Miguel (Saturday)! 

A. Squat W6D2 
4 Sets: 
5 Squats at 4401 at 70% 
10 Contralateral KB Lunges 
:30 Hollow Hold 

B. 3 Rounds: 
12 HSPU
24 Shoulder to Overhead
36 KB Swings 
85/65, 65/45

View Event →
Feb
10
to Feb 16

February 11 - February 16

*Upcoming 101 Classes: February 18, 20 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered. The cost is $50. 

*This week is our LAST Saturday class until March 30. As a reminder, we will begin our Open Series NEXT Saturday, February 23. This is the event where we complete the CrossFit Open Workout. It goes for 5 weeks. Check facebook for more information on this or email lindsey@crossfitflowermound.comif you have questions! 

*Sign up for the CrossFit Open before Wednesday, February 20 so we can create teams for our Open Series! You can register for the Open here.. games.crossfit.com

*CrossFit Open Commencement Happy Hour: Join us after the first Open Workout on Saturday, February 23 around 12:00 pm at Marty B’s. We’ll do the first workout that morning at the gym and then head to Marty B’s for lunch and hang out! Family and friends are welcome- it’s going to be super casual! 

 

Monday, February 11

A. Squat W5D1 
Find a Heavy Set of 5 

B. 15-12-9
Front Squat 
Power Clean 
Thruster
*30 Double Unders between each set
Rest 1:30 
Then, 9-12-15
Front Squat 
Power Clean 
Thruster
*30 Double Unders between each set 
115/85, 95/65

 

Tuesday, February 12

A. Handstand Strength Work 
Pull-up Skill Work 

B. AMRAP 20:00 
25 Burpees
20 DB Shoulder to Overhead
15/12 Calorie AB
50/35, 40/25

 

Wednesday, February 13

A. Every :90 x 5: 1+1 x 2 
Squat Clean
Hang Squat Clean
75% 

B. 5 Rounds: 
20 Wall-balls 
200m Medball Run 

 

Thursday, February 14

A. Squat W5D2 
4 Sets: 
10 Jumping Squats at 30% 
10 Front Rack Step-ups (5/side) 
:20 Side Plank/side 

B. AMRAP 9:00 
4, 8, 12, 16, 20, etc 
Pull-ups 
Kettle-bell Swings 
Box Jumps 

 

Friday, February 15

A1. Push Press 
5 x 3 at 85%

A2. Single Leg Deadlifts
5 x 5-7/side

B. Every :60 x 10 (rest :60 between) 
5-7 HSPU OR 10 HR Push-ups 
Max Power Snatches (115/85, 95/65) 

 

Saturday, February 16 

A. Partner ‘The Don’
For time: 
66 Deadlifts (110#) 
66 Box Jumps (24in) 
66 KB Swings (53#) 
66 Knees to Elbow 
66 Sit-ups 
66 Pull-ups 
66 Thrusters (55#) 
66 Wall-balls (20#) 
66 Burpees 
66 Double Unders

View Event →
Feb
2
to Feb 9

February 4 - February 9

*Upcoming 101 Classes: February 4, 6 and 8 from 4:45 – 5:45 am and February 18, 20 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered. The cost is $50. 

*CrossFit Open Commencement Happy Hour: Join us after the first Open Workout on Saturday, February 23 around 12:00 pm at Marty B’s. We’ll do the first workout that morning at the gym and then head to Marty B’s for lunch and hang out! Family and friends are welcome- it’s going to be super casual! 

Monday, February 4

A. Every :90 x 8 
1 Snatch Balance 
1 OHS
2 Hi-hang Snatch

B. For time: 
1k Run 
100 Walking Lunges 
500m Run 
50 Walking Lunges 
*15:00 Cap 

 

Tuesday, February 5 

Happy birthday Jenny! 

A. Squat W4D1 
5 x 4 at 90% 

B. With a partner: 
AMRAP 12:00 
5-10-15-20
Calorie Row

 

Wednesday, February 6  

A. Deadlift 
5-5-5-5-5
A2. Half Kneeling Presses 
5 x 8-10/side 

B. AMRAP 16:00 
10 Calorie Ski or Bike 
50m OH Carry on Left 
10 Burpees 
50m OH Carry on Right 
20 Pull-ups 
100m Farmer Carry

 

Thursday, February 7

Happy birthday Brad P.! 

A. 4 Sets 
25ft UB Handstand Walk or 5 Wall Kick-ups or 1 Box Walk each direction
5 Strict Pull-ups or 10 Ring Rows 
10 Pendlay Rows 

B. 5 Rounds: 
8 Power Cleans 
4 Shoulder to Overhead 
2 Muscle-ups Or 6 Burpee Box Jumps 
115/85, 155/115 

 

Friday, February 8 

A. Squat W4D2 
4 Sets: 
5 Squats at 4401 at 60% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. 5:00 x 3 
50 Sit-ups 
25 Med-ball Cleans 
AMRAP Double Unders in remaining time 
*No rest between rounds 

 

Saturday, February 9 

Happy birthday Cameron (Saturday) and Tyler and Duane (Sunday)! 

A. Dork 
6 Rounds: 
60 Double Unders 
30 KB Swings 
15 Burpees

View Event →
Jan
27
to Feb 2

January 28 - February 2

*Strength and Beauty: Make sure to RSVP by Wednesday! Teams will be created ahead of time. Friday, February 1 from 6:30-9:00 ish we will do several team workouts and then hang out after for awhile. BYOB. The event is free. The shirts and tanks we preordered will be there for pick-up. I ordered a few extra so if you didn’t get it ordered ahead of time you may be able to still snag one! 

*Upcoming 101 Classes: February 4, 6 and 8 from 4:45 – 5:45 am and February 18, 20 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered. The cost is $50. 

*CrossFit Open Commencement Happy Hour: Join us after the first Open Workout on Saturday, February 23 around 12:00 pm at Marty B’s. We’ll do the first workout that morning at the gym and then head to Marty B’s for lunch and hang out! Family and friends are welcome- it’s going to be super casual! 

 

Monday, January 28 

Happy birthday Angel!

A. Squat W3D1 
4 x 6 at 80%  

B. 3 Rounds: 
20 Single Arm DB Thrusters 
10 Box Jump Overs 
20 Alternating DB Snatch 

 

Tuesday, January 29 

Happy birthday Mandy! 

A. Handstand Push-ups 
Pull-up Skill Work 

B. Alternating rounds with Partner
AMRAP 24:00 
12 Deadlifts 
25ft Front Rack Lunges (75/55) 
6 Burpees over Bar 
25ft Front Rack 

 

 

Wednesday, January 30 

Happy birthday Lorie! 

A. EMOTM x 7 
Squat Clean + 2 Hang Squat Cleans at 75%

B. For time: 
20 Cal Bike 
15 Push Press (95/65) 
20 Toes to Bar 
15 HSPU or 30 HR Push-ups 

 

Thursday, January 31

A. Squat W3D2 
4 Rounds: 
10 Jumping Squats at 25% 
10 Front Rack Step-ups (5/side) 
:20 Side Plank

B. EMOTM x 12 
1. 15 Alternating Pistols or 30 Air Squats 
2. 12/8 Cal Row 

 

 

Friday, February 1 

Happy birthday Catherine, Tann and Luke L.! 

A1. Push Press 
5 x 5 at 80% 

 A2. Single Leg Deadlift 
5 x 8-10/side 

 B. AMRAP 15:00 
100m Farmer Carry 
10 Hang Power Cleans 
20 HR Push-ups 
30 Double Unders 

 

Saturday, February 2 

Happy birthday Shanda, Miki and Davin! 

Partner Gallant 
Run 1 Mile with 20# Med-ball 
60 Burpee Pull-ups 
Run 800m with 20# Med-ball 
30 Burpee Pull-ups 
Run 400m with 20# Med-ball 
15 Burpee Pull-ups 

View Event →
Jan
20
to Jan 26

January 21 - January 26

* Upcoming 101 Classes: January 21, 23 and 24 from 7:00 – 8:00 pm or February 4, 6 and 8 from 4:45 – 5:45 am. Join us for one of those to get going with a monthly membership! Email lindsey@crossfitflowermound.comto get registered! 

*Strength and Beauty: Our annual all women’s event will be held on Friday, February 1 at 6:30 pm. If you aren’t on Facebook RSVP to lindsey@crossfitflowermound.com before THIS Wednesday, January 30 so we can get a head count. I will break everyone into teams and we will complete workouts. All skill levels welcome! After we will hang out! The t-shirt that will be released that night is posted for pre-order. If you haven’t seen it and are interested in getting one email me and I can send you a picture!

*Community Workout: Our next Community Workout is scheduled for THIS Saturday, January 26 at 8:30 am. Join us for a free, fun workout! Email lindsey@crossfitflowermound.comfor more information. 

*Tuesday Nutritional Seminars: Every Tuesday for the month of January join us on Facebook Live as David and Shayla answer your questions about nutrition. You won’t want to miss it. 

 

Monday, January 21 

A. EMOTM x 10
1 High Hang Snatch 
1 Overhead Squat 
1 Snatch

B. For time: 
50 Cal Row 
50 Double Unders 
50 KB Swings (53/35) 
50 Double Unders 
50 Cal Row 

 

Tuesday, January 22 

Happy birthday Andy R.! 

A. Squat W2D1 
4 x 8 at 70% 

B. 5 Rounds: 
200m Run 
10 Double KB Push Press (53/35) 
10 DB KB Front Squat 
10 Burpees 

 

Wednesday, January 23 

A1. Deadlift 
5-5-5-5-5

A2. Half Knelling Press 
5 x 10-12/Side 

B. AMRAP 12:00 
8 Toes to bar 
12 HSPU 
16 Alternating DB Snatch

 

Thursday, January 24 

Happy birthday Brett! 

A. 3 Sets: 
25ft Handstand Walk OR 5 Wall Kick-ups OR 1 Box Walk each direction
5 Strict Pull-ups OR 10 Ring Rows 
15 Single Arm KB Bent Row / Side 

B. For time: 
15 Power Cleans (135/95) 
15 Box Jump Overs (20) 
10 Power Cleans (155/110) 
10 Box Jump Overs (24) 
5 Power Cleans (175/125) 
5 Box Jump Overs (30) 
RX+ 155/175/195

 

Friday, January 25 

Happy birthday Albert, Alisun and Phill B.! 

A. Squat W2D2 
4 Sets: 
5 Squats (4401) at 60% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. For time: 
100 Wall-balls 
*Every break do 20 Sit-ups 

 

Saturday, January 26 

Happy birthday Tina, Linda, Lacey and Megan (Sunday)! 

Community Workout at 8:30 am 

View Event →
Jan
11
to Jan 19

January 14 - January 19

* Upcoming 101 Classes: January 21, 23 and 24 from 7:00 – 8:00 pm. Join us for one of those to get going with a monthly membership! Email lindsey@crossfitflowermound.comto get registered! 

*Strength and Beauty: Our annual all women’s event will be held on Friday, February 1 at 6:30 pm. If you aren’t on Facebook RSVP to lindsey@crossfitflowermound.combefore Wednesday, January 30 so we can get a head count. I will break everyone into teams and we will complete workouts. All skill levels welcome! After we will hang out! The t-shirt that will be released that night is posted for pre-order. If you haven’t seen it and are interested in getting one email me and I can send you a picture!

*Community Workout: Our next Community Workout is scheduled for Saturday, January 26 at 8:30 am. Join us for a free, fun workout! Email lindsey@crossfitflowermound.comfor more information. 

*Tuesday Nutritional Seminars: Every Tuesday for the month of January join us on Facebook Live as David and Shayla answer your questions about nutrition. You won’t want to miss it. 

 

Monday, January 14

Happy birthday Danyell! 

A. Squat W1D1 
3 x 10 at 60% 

B. TABATA :20 on / :10 off x 8 
Power Clean (135/95) 
Rest 1:00 
Air Squat 
Rest 1:00 
Shoulder to Overhead (135/95) 
Rest 1:00 
Push-ups 

 

Tuesday, January 15 

A. 3 Sets 
5 Negative HSPU 
10 Hollow to Supermans
15 DB Single Arm Seated Press

B. Buy in: 500m Row 
then, 21-15-9
Thrusters 
Burpees over Bar 

 

Wednesday, January 16 

Happy birthday E’an and Cynthia! 

A. EMOTM x 7 
Squat Clean + Hang Squat Clean at 70% 

B. 4 Rounds: 
2 Muscle-ups (5 Burpee Pull-ups) 
10 DB Deadlifts
2 Muscle-ups (5 Burpee Pull-ups 
10 DB Front Rack Lunges 

 

Thursday, January 17

Happy birthday Brent! 

A. Squat W1D2
4 Rounds: 
10 Jumping Squats at 25% 
10 Front Rack Step-ups (5/side)
:20 Side Plank/Side 

B. AMRAP 7:00 
2-4-6-8-10, etc 
Shoulder to Overhead (155/105) 
*20 DU between each set 

 

Friday, January 18 

A1. Push Press 
5 x 5 at 70% 

A2. Single Leg Deadlift 
5 x 10-12/side 

B. 400m Run 
Rest :60
200m Run 
Rest :30
100m Run 
Rest 2:00 
x 3 

 

Saturday, January 19

Happy birthday Laura (Saturday) and Vicky (Sunday)! 

A. Partner ‘Capoot’
*one works, one rests. Including runs.  
For time: 
100 Push-ups 
Run 800m 
75 Push-ups 
Run 1,200m 
50 Push-ups 
Run 1,600m 
25 Push-ups 
Run 2,000m 

View Event →
Jan
4
to Jan 12

January 7 - January 12

* Upcoming 101 Classes: January 7, 9 and 11 from 4:45 – 5:45 am and January 21, 23 and 24 from 7:00 – 8:00 pm. Join us for one of those to get going with a monthly membership! Email lindsey@crossfitflowermound.comto get registered! 

*Strength and Beauty: Our annual all women’s event will be held on Friday, February 1 at 6:30 pm. If you aren’t on Facebook RSVP to lindsey@crossfitflowermound.combefore Wednesday, January 30 so we can get a head count. I will break everyone into teams and we will complete workouts. All skill levels welcome! After we will hang out! 

*Community Workout: Our next Community Workout is scheduled for Saturday, January 26 at 8:30 am. Join us for a free, fun workout! Email lindsey@crossfitflowermound.comfor more information. 

*Tuesday Nutritional Seminars: Every Tuesday for the month of January join us on Facebook Live as David and Shayla answer your questions about nutrition. You won’t want to miss it. 

 

Monday, January 7 

Happy birthday Cliff! 

A. AMRAP 30:00 
2k Row 
50 Air Squats 
1k Run 

B. Accumulate 
3:00 Straight Arm Hang 
2:00 L-sit
1:00 Side Plank / Side 

 

Tuesday, January 8 

Happy birthday Francisco! 

A. Progression Tests: 
HSPU
Toes to Bar 
Pull-up 

B. For time: 
20 Hang Power Cleans (95/65) 
20 Push Press 
20 Burpees 
10 Hang Power Cleans 
10 Push Press 
10 Burpees 
*40 Double Unders between each movement 

 

Wednesday, January 9 

Happy birthday Trace and Grace! 

A. Back Squat 5RM 

B. AMRAP 10:00 
15 HSPU
10 Cal Row 
5 Thrusters (115/85) 

 

Thursday, January 10 

A. Push Press 3RM 

B. For time: 
20 DB Box Step Overs 
20 DB Push-up and Row 
200m DB Farmer Carry 
20 DB Push-up and Row 
20 DB Box Step Overs 

 

Friday, January 11 

Happy birthday Sonya and Kristen! 

A. Squat Clean + Hang Squat Clean 
Technical Max 

B. AMRAP 4:00 x 4 
400m Run 
20 Alt DB Snatch 
Max Strict Pull-ups / Kipping Pull-ups / Chest to Bars / Muscle-ups 
*increasing difficulty on pull-up each round 

 

Saturday, January 12 

Happy birthday Amanda O. (Saturday) and Evan R. and Chris M. (Sunday)! 

A. Partner ‘Bert’ 
For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

View Event →
Dec
30
to Jan 5

December 31 - January 5

New Years Schedule: Monday, December 31 will be a normal morning. In the afternoon we will have 3:00 and 4:00 pm classes. On Tuesday, January 1 we will have an Open Gym for members from 9:00-12:00. We will resume normal hours on Wednesday, January 2. Have a safe and fun New Years! 

Next 101 Classes: January 7, 9 and 11 from 4:45 – 5:45 am and January 21, 23 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered for one of the classes in the new year! 

 

Monday, December 31 

Happy birthday Shelley! 

Normal AM schedule. 3:00 and 4:00 pm Classes. 

‘Eva’
5 Rounds: 
800m Run 
30 KB Swings (70/53) 
30 Pull-ups 

 

Tuesday, January 1 

Happy birthday Jeremy P., Vas, Kim R., Cory and Jeff M.!  

Open Gym 9:00 – 12:00 
Make-up Eva or one of the workouts posted to Wodify. 

 


Wednesday, January 2 

Happy birthday Heinrich! 

A. Back Squat 
4 x 10  

B. 3 Rounds: 
1k Row 
25 Burpees 

 

Thursday, January 3 

A. Push Press 
4 x 10 

B. Every 2:00 x 10 
1. 200m Sprint 
2. 10 Sit-ups 
15 Push-ups 
20 Air Squats 

 

Friday, January 4 

Happy birthday Meagan and Kerri S.! 

A. EMOTM x 10
3 Position Clean

B. AMRAP 12:00 
12 Box Jump Overs 
12 HSPU 
12 Toes to Bar 

 

Saturday, January 5 

Happy birthday Bob (Sunday)! 

A. Dorie

AMRAP 20:00 with partner: 
Buy in: 
150m Partner Carry (each) 
then, in remaining time:
Partner A completes 1 round of: 
15 American KB Swings (53/35) 
10 Burpees 
5 Ground to Overead (95/65) 
Partner B performs 
Max Wall-balls (20/14) 

Partners rotate each round until team completes 150 Wall-balls

 Then, in remaining time: 
AMRAP of the 15/10/5 rep rounds above (1 partner working at a time). 

View Event →
Dec
22
to Dec 29

December 24 - December 29

Holiday Hours: Closed December 24 and 25. Open Gym for members on Dec 26thfrom 9:00-12:00. Join us for our online competition Sunday through Wednesday to be entered to win $100. We will post a workout that can be completed at home (with no equipment required). Do the workout and post a 1:00 clip of you doing it on that day (Sunday’s workout needs to be completed and posted on Sunday, etc) on your Facebook page. Tag CrossFit Flower Mound and #cffmchristmaschallenge. If you can get a non-member to join you and do the same on their page your name is entered in twice for that day. 

Upcoming 101 Classes: Join us in January for one of our 101 Classes to get set up and ready to come to classes! January 7, 9 and 11 from 4:45 – 5:45 am and January 21, 23 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get signed up! 

 

Sunday, December 23

Online Challenge: 
20 Rounds: 
:30 Sprint 
Walk Back 
*Set a timer and sprint as far as you can in :30. Try to make it as far each round. 

 

Monday, December 24 

Online Challenge: 
5 Rounds:
1:00 Plank
20 Walk Lunges 
20 Push-ups 
1:00 Wall Sit 
*Try to do the wall sit at parallel without hands touching your legs. Back touching the wall the whole time.

 

Tuesday, December 25

Happy birthday Kerri C.!  

Online Challenge: 
AMRAP 20:00 
5-10-15-20-25, etc 
Couch Dips 
V-ups 
Burpees 
*Remember to keep your hips close to the couch as you dip down. 

 

Wednesday, December 26 

Open Gym 9:00 am – 12:00 pm

Online Challenge: 
EMOTM Until Failure 
25 Air Squats 

Once you cannot complete 25 Air Squats in the minute move on to: 
EMOTM Until Failure
12/15 Push-ups 
(12 for ladies, 15 for men) 

 

Thursday, December 27 

Happy birthday Jacob K. and Tim! 

A. With a partner: 
1k Run 
100 KB Swings 
2k Row 
200 Push-ups 
3k Bike

300 Sit-ups 

 

Friday, December 28 

Happy birthday Lily and Donna! 

A. In 5:00 build to heavy Squat Snatch 
then, 5 x 3 at 85%

B. EMOTM x 12
10 KB Snatch 
12 Box Jumps 
14 KB Lunges 

 

Saturday, December 29

Happy birthday Caitlin M and Paul L. (Saturday) and Kelly J. (Sunday)! 

A. 31 Heroes: 
AMRAP 31:00 

Partner 1: 
8 Thrusters (155/105) 
6 Rope Climbs 
11 Box Jumps (30/24) 

Partner 2: 
400m Run with Sandbag 

Partner 1 performs work listed above. Partner 2 will run 400m with sandbag. Once Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400m run while Partner 2 continues work wherever Partner 1 left off. 

View Event →
Dec
14
to Dec 22

December 17 - December 22

Next 101 Class: Join us for our last 101 Class for 2018! THIS WEEK on Monday, Tuesday and Thursday from 7:00-8:00 pm. Email lindsey@crossfitflowermound.comto get registered. 

Holiday Schedule: Closed December 24 and 25. Open Gym on December 26 from 9:00-12:00. Normal AM and 3:00 and 4:00 pm on December 31 and Open Gym on January 1 from 9:00-12:00. 

 

Monday, December 17

Happy birthday Jeff S.! 

A. 12 Days of Christmas 2.0
1 Muscle Up or Rope Climb or 4 Pull-ups 
200m Run 
3 Handstand Push-ups 
4 Box Jumps 
5 Burpees 
6 Toes to Bar 
7 Calorie Bike or Ski 
8 KB Swings 
9 Medball Cleans 
10 Lunges with Plate
11 Calorie Row 
12 Man Makers 

 

Tuesday, December 18

Happy birthday Traci! 

A. 4 Sets 
3 Snatch Pull 
5 Hang Muscle Snatch
:45 Band Distraction Figure 4 Stretch

B. For time: 
10-9-8-7-6-5-4-3-2-1
Toes to Bar 
Burpees

 

Wednesday, December 19 

Happy birthday Scott J. and Bryce! 

A1. Deadlift 1.1.1.1 at 60%

A2. Single Leg Glute Bridges 3 x 5-7/side 

B. AMRAP 5:00 x 3 (1:30 rest between) 
300m Row 
15 Pull-ups 
15 DB Push Press 
Max Distance Row in remaining time 

 

Thursday, December 20 

Happy birthday Kirsten! 

A. Back Squat 
1-1-1

B. Every 3:00 x 4 
10 Box Jump Overs 
15 Hang Power Cleans (115/85)
10 Box Jump Overs 

 

Friday, December 21 

Happy birthday Morgan and Brian! 

A. EMOTM x 7
3 Power Snatch
*touch and go 

B. 4 Rounds: 
400m Run 
50 Air Squats 

 

Saturday, December 22 

Happy birthday Carmen and Brett D.! 

A. With a Partner, split however:
200 Double Unders
50 Pull-ups
100 Weighted Lunges
50 Weighted Sit-ups
100 Wall-balls

View Event →