Jun
17
to Jun 23

June 18 - June 23

CrossFit 101: Join us for our next 101 July 9, 10 and 12 from 4:45-5:45 am. Email lindsey@crossfitflowermound.com to get registered. 

Monday, June 18 

A. Back Squat
3 x 6 at 85% of 6RM

B. Pull-ups
3 x 85%

C. For time: 
800m Run
rest 3:00
800m Run
rest 5:00
800m Run

 

Tuesday, June 19 

A. Hip Hinge: Heavy Russian KB Swings
5 x 10

Press: Shoulder Press
5 x 2 at 87% of 1RM

B. For time: 
200m Overhead Plate Carry
then, 4 rounds: 
7 Hang Power Snatch (95/65) 
14 Toes to Bar
then, 200m Overhead Plate Carry 

 

Wednesday, June 20

Happy birthday Sam D.!

A. Karen
150 Wall-balls (20/14) 

 

Thursday, June 21

Happy birthday Sam S.! 

A. Clean and Jerk
EMOTM x 7
1-2 Reps at 83-85% 

B. 21-18-15-12-9-6-3
Shoulder to Overhead (115/75) 
250m Row between each set

 

Friday, June 22

Happy birthday Janelle! 

A. Hip Hinge: Deadlift
5 x 2 at 87% of 1RM

Press: Push Press
3 x 6 at 85% of 6RM

B. For time: 
30 Pull-ups
30 Box Jump Overs
20 Chest to Bar Pull-ups
20 Box Jump Overs
10 Bar Muscle-ups
10 Box Jump Overhead

 

Saturday, June 23

Happy birthday Brian and Kelli G.! 

View Event →

Jun
10
to Jun 16

June 11 - June 16

CrossFit 101 Class: Join us for our next 101 Class June 18, 19 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to register.

Monday, June 11

Happy birthday Riley!

A1. Back Squat
3 x 6 at 83% of 6RM

A2. Strict Pull-ups
3 x 80% of 3 Set Test

B. Each row for time, rest between as needed:
1k Row
500m Row
250m Row

 

Tuesday, June 12

A1. 30 Tempo Ring Rows

A2. Hip Hinge: Glute Ham Raises
3 x 80%

Press: Handstand Push-ups
3 x 80%

B. 4 Rounds:
30 Wall-balls (20/14)
20 DB Snatches (50/35)
10 Burpees

 

Wednesday, June 13

A. Clean and Jerk
EMOTM x 10
1-2 Reps , go up from last week

B. With a Partner:
1 Mile Run
50 HSPU
50 Toes to Bar
50 Chest to Bar Pull-ups
1 Mile Run
*25:00 Cap

 

Thursday, June 14

A. Hip Hinge: Deadlift
5 x 3 at 85% of 1RM

Press: Push Press
3 x 6 at 83% of 6RM

B. AMRAP 30:00
50ft Overhead KB/DB Carry
50-75 Double Unders
100ft Front Rack Carry
32 Tempo Push-ups
32 Step-ups

 

Friday, June 15

A. Hip Hinge: Goodmornings
4 x 12-15

Press: Shoulder Press
5 x 3 at 85% of 1RM

B. 4 Rounds:
4 Squat Cleans (185/125)
200m run
*6:00 Cap

 

Saturday, June 16

Happy birthday Regan, Elizabeth, and Erica!

A. Make-up Strength Work

B. 2 Rounds:
AMRAP 5:00
20 Box Jumps
15 Push-ups

Rest 2:00

AMRAP 5:00:
20 Calorie Row
7 Burpees over Rower

Rest 2:00

View Event →
Jun
2
to Jun 9

June 4 - June 9

101 Class: Our next 101 Class is June 18, 19 and 21 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

Next Community Workout: Join us for our next Community Workout on June 23 at 8:30 am. This is free to anyone and everyone ages 14+. Email lindsey@crossfitflowermound.com with questions! 

Elementary + Middle School Summer Conditioning: Our summer conditioning programs begin Monday, June 11. Middle School will meet Monday/Wednesday/Friday from 9:00-10:00 am and Elementary will meet Tuesday/Thursday 9:00-10:00 am. Purchase a punchcard and attend throughout the summer. Email lindsey@crossfitflowermound.com to get registered! 

Monday, June 4 

Happy birthday Wayne! 

A. Back Squat
3 x 6 at 80% of 6RM

B. Not for time: 
100ft Suitcase Carry x 4
:30 Assault Bike x 5
400m Run x 3

C. Pendlay Rows
3 x 12-15

D. Hip Hinge: Step-ups
30 reps/leg

Press: Tempo Push-ups
30 reps with 3-5 sec up/down

 

Tuesday, June 5 

Happy birthday Angela!

A. Hip Hinge: Deadlift
5 x 3 at 80% 

Press: Shoulder Press
5 x 3 at 80% 

B. 15-12-9-6-3
Thrusters (95/65) 
Pull-ups
200m Run
*15:00 cap

 

Wednesday, June 6 

Happy birthday Susy and Sean! 

A. Pull-ups  
2 x 70% 
2 x 80% 

B. Hip Hinge: Goodmornings
4 x 10-12

Press: Strict Handstand Push-ups
3 x 80% 

C. EMOTM x 14
Odds: 3-5 Power Snatches at 70-75% 
Evens: Double Unders (around :20) 

 

Thursday, June 7

Happy birthday Mallorie! 

A. Clean and Jerks
Every :90 x 8
2-3 Reps at 70-75% 

B. 6 Rounds: 
250m Row
20 Box Jumps (24/20) 

C. Hip Hinge: Step-ups
30 Reps/leg

Press: Tempo Push-ups
30 reps with 3-5 seconds up/down

 

Friday, June 8 

A. Ring Rows
24 Reps- Tempo

B. Hip Hinge: Glute Ham Raises
4 x 70-80% 

Press: Push Press
3 x 6 at 80% of 6RM

C. Teams of 3
3 Rounds: 
100 Goblet Squats
100 KB Swings
200m Overhead Carry

 

Saturday, June 9 

Happy birthday Chris J. (Saturday) and Gene, Justin and Jake W. (Sunday)! 

A. Make-up missed Strength work 

B. 21-15-9
Deadlifts (185/125) 
Chest to Bar Pull-ups

View Event →
May
27
to Jun 1

May 28 - June 2

CrossFit 101: Join us for our next 101 June 4, 6 and 8 from 5:15 - 6:15 am or June 18, 19 and 21 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to register. 

Team Series Week 2: Next Sunday, June 3, join us for our second Team Series! Workouts will be released on the Community FB page and you will be able to register shortly after. 2:00 pm. 

 

Monday, May 28

Happy birthday Brynn and Collin! 

Murph

 

Tuesday, May 29 

Happy birthday Shannan! 

A, Back Squat
6 x 6 at 75% of 3RM
Every :90

B. 10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95) 
Calorie Row

 

Wednesday, May 30 

A. Press: Push Press
6 x x at 75% 

Hip Hinge: Good Mornings
4 x 8-10

B. 20-40-60-80
Walking Lunges
Double Unders
KB Swings

 

Thursday, May 31 

A. Pull-ups
4 x 70% of 3RM

B. With a partner, alternate each round
AMRAP 6:00
6 Thrusters (115/75) 
6 Burpees over Bar

then 

AMRAP 6:00
10 Box Jump Overs
10 Toes to Bar

 

Friday, June 1 

Happy birthday Amy! 

A. Hip Hinge: Deadlifts
4 x 6 at 75% of 1RM
Every 2:00

Press: Strict Handstand Push-ups  
4 x 70% 

B. 4 Rounds: 
20 Hang DB Clean and Jerks (50/35) 
20 Pull-ups
400m Run

 

Saturday, June 2 

Happy birthday Cass, Rachel and Jim B. (Sunday)! 

A. Make-up strength work 

B. For time: 
100 Calorie Row
100 Sit-ups
100 Push-ups
100 Calorie Row

View Event →
May
20
to May 26

May 21 - May 26

Memorial Day Murph: We won’t have regular classes that day, but join us for Murph from 8:30-11:00 am. Come whenever works best for your schedule and complete the workout alone, with a weight vest, as a partner group, whatever! Luna Grill will be providing a little snack at 11:30 am so stick around after to grab one! Members only.

 

Monday, May 21

A. Back Squat
6 x 6 at 70% of 6RM
Every :90

B. Teams of 2:
AMRAP 25:00
25 Calorie Bike/Ski/Row
2 Rounds of Cindy
Alternate partner every 25 Cal. BOTH Partners complete Cindy each round.
Goal is 200 Cal

C. Pendlay Rows
3 x 12-15

D. Hip Hinge: Step-ups
24 Reps/Leg

Press: Tempo Push-ups
24 Reps (3-5 count)

 

Tuesday, May 22

A. Hip Hinge: Deadlift
4 x 6 at 70% of 1RM
Every 2:00

Press: Shoulder Press
4 x 6 at 70% of 1RM
Every 2:00

B. Every :90 x 7 Rounds of Each
1. 7 Hang Power Cleans (155/105)
2. 200m Sprint

C. Suitcase Carry

 

Wednesday, May 23

Happy birthday Andy!

A. Pull-ups
4 x 60-65% of 3 set test

B. Hip Hinge: Glute Ham Raises
4 x 65%

Press: Handstand Push-ups
4 x 65% of 3 set test

C. 21-15-9
Power Snatches (95/65)
Burpees over Bar

D. Hip Hinge: Step-ups
24 Reps/Leg

Press: Tempo Push-ups
24 Reps (3-5 count)

 

Thursday, May 24

A. Clean and Jerk
Every :90 x 8
2-3 Reps at 70-75%

B. For time:
75 Double Unders
45 KB Swings
50 Double Unders
35 KB Swings
25 Double Unders
25 KB Swings

C. Farmer Carry

 

Friday, May 25

Happy birthday Blake!

A. Tempo Ring Rows
24 Reps

B. Hip Hinge: Goodmornings
4 x 12-15

Press: Push Press
6 x 6 at 70%

C. 1:00 on / 1:00 off x 4
Box Jumps
Push-ups
Step-ups
 

Saturday, May 26

Happy birthday Lisa (Mom) and Braden (Saturday) and Jill (Sunday)!

A. Make-up any missed strength work

B. 3 Rounds:
500m Row
15 Deadlifts (225/165)

View Event →
May
11
to May 19

May 14 - May 19

Upcoming 101 Classes: May 21, 22 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Memorial Day Murph: Members, join us for Memorial Day Murph from 8:30-11:30 am. Stay after to get a free sandwich provided by Luna Grill at 11:30! This will be a come a go event. You don’t need to sign up ahead of time.

CrossFit Regionals: Good luck to our very own, Tucker, as he competes at the CrossFit South Central Regional in South Lake City next Friday through Sunday! We are so proud of all the hard work you have put into being one of the fittest CrossFitters in the world. Have fun and exercise fast!

 

Monday, May 14

Happy birthday Dominique!

A. Back Squat
6 x 6 at 65% of 6RM
Every :90

B. AMRAP 9:00
10 HR Push-ups
20 DB Snatches
40 Double Unders

C. Pendlay Rows
4 x 8-10

 

Tuesday, May 15

Happy birthday Murray!

A. Hip Hinge: Good Mornings
4 x 12-15

Press: Handstand Push-ups
4 x 60% of 3 Set Test

B. 5 Rounds:

10 Thrusters (115/75)
15 Toes to bar

 

Wednesday, May 16

Happy birthday Karol!

A. Pull-ups
4 x 60% of 3 Set Test

B. Clean and Jerk
Every :90 x 8
2-3 Reps at 70-75%

C. For time:
800m Run
50 Box Jump/Step Dowqns
1k Row
10:00 Cap

D. Hip Hinge: Step-ups
22 Reps/Leg

Press: Tempo Push-ups (3-5 Seconds)
22 Reps

 

Thursday, May 17

Happy birthday Sandy!

A. Hip Hinge: Glute Ham Raises
4 x 50%

Press: Push Press
6 x 6 at 65% of 6RM
Every :90

B. AMRAP 30:00
200ft Farmer Carry
100ft Single Arm Front Rack Carry
25/20 Cal Ski
20/16 Cal Bike
Handstand Walk / Wall Walks

 

Friday, May 18

Happy birthday Ashley A.!

A. Hip Hinge: Deadlifts
5 x  5 at 75%
Every 2:00

Press: Shoulder Press
5 x 5 at 75%
Every 2:00

B. AMRAP 12:00
3-6-9-12, 3etc
Chest to Bar Pull-ups
Burpees
Air Squats

 

Saturday, May 19

Happy birthday Rogelio! 

A. Make-up missed strength work

B. 4 Rounds:
21 Push Press (95/65)
21 KB Swings (53/35)
400m Run

View Event →
May
6
to May 12

May 7 - May 12

Upcoming 101 Classes: May 21, 22 and 24 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Memorial Day Murph: Members, join us for Memorial Day Murph from 8:30-11:30 am. Stay after to get a free sandwich provided by Luna Grill at 11:30! This will be a come a go event. You don’t need to sign up ahead of time.

Monday, May 7

A. Back Squat
6 x 6 at 70%
Every :90

B. 4 Rounds:
15 KB Swings (70/53)
200ft Suitcase Carry (53/35)
10 Tall Box Jumps (30/24)
50ft 1 Arm Overhead Carry (53/35)

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

 

Tuesday, May 8

Happy birthday Bobby!

A. Hip Hinge: Glute Ham Raises
4 x 50%

Pressing: Push Press
6 x 6 at 60%
Every :90

B. 200 Cal on Row, Ski, Bike
Every :90 perform 7-10 C2B Pull-ups

 

Wednesday, May 9

Happy birthday Mel and Darrin H.!

A. Strict Pull-ups
4 x 50%
Every :90

B. Every 5:00 x 5
50 Double Unders
40 Lunges
200m Run

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

 

Thursday, May 10

Happy birthday April and Leo!

A. Hip Hinge: Deadlifts
5 x 5 at 70%
every 2:00

Pressing: Shoulder Press
5 x 5 at 70%
every 2:00

B. AMRAP 13:00
5 Burpees over Bar
5 Clean and Jerks (155/105)
10 Toes to bar

 

Friday, May 11

A. Tempo Ring Rows
4 x 5-7 3-5 Count

B. Hip Hinge: Good mornings
4 x 15

Pressing: Handstand Push-ups
4 x 50%

C. Partner of 3
AMRAP 15:00
30 Thrusters (95/65)
10 Tall Box Jump Overs (30/24)
20 Thrusters (115/75)
20 Box Jump Overs (24/20)
10 Thrusters (135/95)
30 Box Jump Overs (20/16)

 

Saturday, May 12

Happy birthday Robert!

A. Make-up any missed strength work

B. 1k Row
30 Wall-balls
30 Power Snatches (75/45)
60 Wall-balls
60 Power Snatches
1k Row

View Event →
Apr
28
to May 5

April 30 - May 5

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

Team Series: Our 1st of 4 Team Series is coming up this SUNDAY, May 6 at 2:00 PM. Workouts will be released on Facebook on Sunday night. Based on the workouts posted you will decide whether you want to do RX or Scaled for the full day. You’ll register on Wodify under the appropriate division no later than Thursday at noon. When you show up on Sunday teams will be picked at random for you. This event is FREE, does not count as one of your sessions for the week and is for members only. It’s just a fun way to be with friends and get a great workout in- it will be a fun time, don’t miss out. ALL skill levels are welcome… it’s JUST FOR FUN!

 

Monday, April 30

A1. Step-ups
4 x 10 (each leg)

A2. Tempo Ring Rows
4 x 5-8

B. AMRAP 6:00
6 Thrusters (115/75)
6 Box Jumps Overs
rest 3:00
AMRAP 6:00
15 Cal Row
10 Power Snatches (115/75)

 

Tuesday, May 1

Happy birthday Jeff!

A1. Good Mornings
3 x 15

A2. Strict Handstand Push-ups
4 x -1

B. 12-10-8-6-4-2
Deadlifts (225/155)
Burpees Over Bar

 

Wednesday, May 2

A. Strict Pull-ups
4 x -1

B. 4 Rounds:
500m Row
400m Run
Rest 4:00

 

Thursday, May 3

A. Thrusters
7-7-7-7

B. AMRAP 4:00 x 3
5 Burpee Chest to Bar Pull-ups
10 Russian Swings
20 Double Unders
Rest 2:00

 

Friday, May 4

Happy birthday Justin and Cara!

A. EMOTM x 10
3 Power Cleans at 75-80%

B. AMRAP 16:00
25 Wall-balls
10 HSPU
200m Run

 

Saturday, May 5

Happy birthday Melissa!

A. Floor Press
5-5-5-5-5

B. Teams of 4
100 Thrusters (75/45)
100 Toes to Bar
100 Cal Ski
Every 1:00 1 person runs 200m

View Event →
Apr
21
to Apr 28

April 23 - April 28

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

 

Monday, April 23

A. Back Squat
6RM

B. Tempo Push-ups
4 Sets

C. Suitcase Carry
4 x 50ft/ Side

 

Tuesday, April 24

Happy birthday Kyle S.!

A. Pendlay Rows
3 x 12-15 w/ pause

B. EMOTM x 21
1. 5-7 Toes to Bar
2. 10/7 Cal Row
3. 7 Box Jump Overs

 

Wednesday, April 25

Happy birthday Jeff P.!

A. Push Press
6RM

B. Not for time:
DB OH Carry 4 x 50ft
Double Unders 4 x 50
Side Planks 4 x :30

 

Thursday, April 26

Happy birthday Carrie and Stefanie!

A. Glute Ham Raises
Max Set- up to 10 Reps

OR Make-up Test you’ve missed

B. With a Partner complete 1 Round then rotate:
10 Chest to Bar Pull-ups
20 Wall-balls
10 Chest to Bar Pull-ups
20 One Arm OH Walking Lunges with DB

 

Friday, April 27

Happy birthday Erik!

A. Make-up a Test

B. 3 Rounds:
1k Run
Rest 3:00
1k Row
Rest 3:00

 

Saturday, April 28

Happy birthday David D. (Sunday)!

A. Make-up a Test

B. In teams of 4:
2 Rounds:
150 Double Unders / 300 Singles
200m Walking Lunges
150 Push-ups
100 Cal Row

View Event →
Apr
15
to Apr 21

April 16 - April 21

Monday, April 16

A. Glute-ham Raises
4 x 8-10

B. Every 3:00 x 10
Complete 1 of the following:
400m Run
25 Cal AB
35 Cal Row
35 Cal Ski

 

Tuesday, April 17

Happy birthday Dede!

A. Make-up Pull-up or HSPU Test
3:00 x 4

B. 3 Rounds:
40 Overhead Walking Lunges (45/25)
40 Burpees to Plate

 

Wednesday, April 18

A. Deadlift
1RM

B. Kipping Pull-ups
Every 2:00 x 4
*Max set in :30

 

Thursday, April 19

A. Push Press
6-6-6

B. 200m Run
12-10-8-6-4-2
Shoulder to Overhead (135/95)

 

Friday, April 20

A. Ring Rows

B. Teams of 3
3 Rounds or 26:00 AMRAP
1k Row
50 Box Jump Overs
50 HSPU

 

Saturday, April 21

Happy birthday Lisa (Saturday) and Jen C (Sunday)!

A. Back Squat
6-6-6

B. :60 at each station x 4
Box Jumps
Push Jerks (135/115/95, 95/75/65)
Toes to bar

View Event →
Apr
6
to Apr 14

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

View Event →
Apr
1
to Apr 7

April 2 - April 7

Upcoming Community Workout: Saturday, April 14 at 8:30 am. Join us for a Free Community Workout to check out the gym, meet some coaches and get a great workout! 

CF 101 Classes: We have a 101 Class this coming week as well as April 16, 17 and 19 from 7:00- 8:00 pm. Email lindsey@crossfitflowermound.com to get signed up! 

Monday, April 2

A. Back Squat 8-8-8

B. 10:00 AMRAP
1 Mile run
35 Thrusters 95/65

Tuesday, April 3

A. Strict Pull-ups 4 x 60-70%
B. GHR 4 x 6-10

C. 3 Rounds
20 Burpees
50 Double-unders

Wednesday, April 4

A. Split Jerk 3-3-3-1-1-1

B. E3M x 6
25 Calorie Row
20 Calorie Bike
25 Calorie Ski

Thursday, April 5

Happy birthday Cody! 

A. Push-Press 8-8-8

B. 400m run
30-20-10
Toes-to-bar
Hang Power Cleans 95/65
400m run

Friday, April 6

A. Front Rack KB Lunges 4x 20
B. HSPU 4 x 65-75%

C. 8:00 AMRAP
20 KB Swings 53/35
25 Push-ups

Saturday, April 7

Happy birthday Steven N. and Matthew Cramer (Sunday)! 

A. Front Squat 4 x 4 @ 75-80%

B. In teams of 3 complete:
800m team run
50 Clean and Jerks 135/95
35 Front Squats 185/25
800m team run

View Event →
Mar
25
to Mar 31

March 26 - March 31

Join us next week on Monday, Wednesday and Friday at 5:15 am for our next CrossFit 101 Class. The cost is $50 and will get you ready for a membership or punch card! Email lindsey@crossfitflowermound.com to get signed up! 

Monday, March 26

Happy birthday Greg and Gloria! 

A. CrossFit Games 18.5

B. HSPU EMOTM x 7 x 4-7 reps

C. 3 Rounds
400m run
25 Sit-ups
200m Farmer Carry (normal KB weight)

Tuesday, March 27

A. Push-press 10-10-10

B. Teams of 3
25:00 AMRAP
500m Row
5 Burpee Broad Jumps
10 Toes-to-Bar

*congo line style

Wednesday, March 28

A. Deadlift 3 x 6

B. With a partner complete
3 Rounds
100 Wallballs
50 Pull-ups
100 Double-uners


Thursday, March 29

Happy birthday Sumit! 

A. Snatch + 2 Hang Snatch x 5 sets

B. Assualt Bike x 5:00
C. Handstand Walk x 100’ or Lateral Wall Walk x 50’
D. Suit Case Carry 4 x 100’

Friday, March 30

Happy birthday Ashley M. and Brad S.!

A. In teams of 4
20-40-60-80-100-8–60-40-20
Burpees
Air Squats
* team 300m run after each round
alternate a much as you want

Saturday, March 31

Happy birthday Lena, Matthew S. and Kelly H. (Saturday) and Chase and Donalisa (Sunday)!

A. 1:00 on / 1:00 off
KB Swings
Calories on C2
Hang Power Cleans 135/95
Calories on Ski Erg

Complete the rotation until 100 reps have been achieved, Once you complete 100 reps of movement, remove it from the rotation.

View Event →
Mar
18
to Mar 24

March 19 - March 24

Monday, March 19

Happy birthday Anthony! 

18.4

12:00 AMRAP
40 Calories on C2
30 Lunges
20 Burpees


Tuesday, March 20

EMOTM x 12
O - 7-10 Dumbbell Thrusters 50/35
E - 7-10 CTB Pull-ups


5 Rounds
200m Run
15 Box Jumps


Wednesday March 21

5 Round NFT
5 Hang Squat Snatch 95/65
100’ Farmers Carry 70/53
25 Medball Sit-ups

Bike x 4:30 @ 85%


Thursday, March 22

Happy birthday Hunter! 

EMOTM x 8
4 Power Cleans
185/155/135/115
1125/105/95/75

EMOTM x 6
20 Double-unders
5-7 CTB pull-ups

complete both in the minute.

Friday, March 23

TBD based on the Open workout 

View Event →
Mar
10
to Mar 17

March 12 - March 17

Join us for our next 101 Class March 19, 20 and 22 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register! 

Monday, March 12

Happy birthday Q and Bud! 

A. 18.3

or

A. 6 Rounds
10 Thrusters 95/65
20 Calories on rower
rest 2:00 between rounds

B. 3 rounds
60 sec plank
25 sec side plank
25 sec side plank
100m farmer carry


Tuesday, March 13, 2018

Happy birthday Jeremy! 

A. EMOTM x 9
3 Power Clean and Jerks 135/95
3 Burpees
10 Air Squats
* complete all movements within the minute

B. Kipping Pull-ups 4 x -1

C. Bike x 4:00 @ 85% pace


Wednesday, March 14, 2018

A. HSPU 4 x -1

B. 16:00 AMRAP
8 Deadlifts 225/175
20 Wallballs 20/14
rest :90 between sets


Thursday, March 15, 2018

Happy birthday Andrew! 

A. Snatch + Hang Snatch 5 x 1+2

B. 5 Rounds
300m run
10 Toes-to-Bar
20 KB Swings 53/35


Friday, March 16 

Happy birthday Tracy (Friday) and Kim (Sunday)! 

TBD based on 18.4

View Event →
Mar
4
to Mar 10

March 5 - March 10

Join us for our next 101 Class THIS week, March 5, 6 and 8 from 6:00-7:00 pm. Cost is $50. Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, March 5

Happy birthday Michelle and Colby!

A. 18.2 and 18.2a
In 12:00
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35, 35/20)
Burpee Over Bar
In remaining time, find 1RM Clean

B. Unbroken sets of pull-ups
3-6-9-12-15-18-21…

 

Tuesday, March 6

A. Snatch
7 x 3 @ 70%

B. EMOTM x 12
O - 15-20 Wallballs (20/14, 14/10
E - 200m sprint

 

Wednesday March 7

A. EMOTM x 10
O - 10 STOH
E- 50 Double-unders

B. Team 5K ROW

 

Thursday, March 8

Happy birthday Allanda!

A. Front Squat 8 x 2
*add from last week

B. 10-20-30-20-10
Russian KB swing
2 x’s sit-ups

 

Friday, March 9

Happy birthday Aaron (Friday), Jen B. and Corey (Sunday)!

A. TBD based on 18.3

View Event →
Feb
25
to Mar 3

February 26 - March 3

Join us for our next 101 Class next week, March 5, 6 and 8 from 6:00-7:00 pm. Cost is $50. Email lindsey@crossfitflowermound.com for more information or to get registered.

 

Monday, February 26

A. 18.1
AMRAP 20:00
8 Toes to Bar (knees to chest)
10 DB Hang Clean and Jerks (50/35, 35/20)
14/12 Cal Row

OR

AMRAP 20:00
200m Run
10 Thrusters (95/65)
10 Burpees Over Bar

 

Tuesday, February 27

A. Every 2:00 x 5
4 Clean and Jerks
*Add weight each set. Start + finish heavier than last week. Squat Clean every rep.

B. Every 1:15 x 5
Unbroken Pull-ups
*Same number from 2/14

 

Wednesday, February 28

Happy birthday Steven and Maribel!

A. AMRAP 11:00
15 Deadlifts (185/125)
15 Box Jumps (24/20)
15 Wall-balls (20/14)

B1. Pendlay Row
4 x 8 with pause on chest

B2. HSPU x 4
*Big sets, but not to failure

 

Thursday, March 1

A. EMOTM x 8
2 Front Squats
*use same weight from 7x4

B. AMRAP 6:00
30 Double Unders
3, 6, 9, 12… etc  Chest to Bar Pull-ups

 

Friday, March 2

Happy birthday David and Colton (Saturday) and Amber and Chris M. (Sunday)!

Workout TBD
*Check Wodify after 18.2 is announced

View Event →
Feb
18
to Feb 24

February 19 - February 24

CrossFit 101: Join us for our next CrossFit 101 Class on March 5, 6 and 8 from 6:00-7:00 pm. The cost is $50 and will get you set up and ready to join in on classes! Email lindsey@crossfitflowermound.com.

CrossFit Open: Friendly reminder that options to complete the CrossFit Open workout each week will be:

 1. Saturday morning. Heats start at 9:00 am and will go as long as we need to in order to get everyone through (likely 2-3 hours). You don’t need to attend the entire time. Just show up before your heat and warm up and you’re welcome to leave after you judge the next heat.

*You’ll register for a heat on Wodify. Heats will be posted on Thursday night at 9:00 pm. No changes will be able to be made after 3 pm on Friday. Make sure to read what you’re signing up for, as some will say RX and some will say Scaled. Depending on the workout we will only be able to accommodate a certain number of each (based on rings, weights of dumbbells, rowers, etc).

2. Monday during class. Make sure to attend any class other than 7:00 pm so that you can submit your score by 7.

3. Friday 10:00-11:00 am OR 4:00-4:30 pm. You will need to make sure you bring a buddy to judge your workout as the coaches may have personal training, etc during that time.

*The Friday workout each week will be programmed AFTER the Open workout is released so that you don’t do the same thing two days in a row. You’ll be able to see that ahead of time on Wodify. It will be posted Thursday night.

*You are responsible for submitting your score on games.crossfit.com. We can’t do it here on our end. You have until Monday night at 7:00 pm to do this. We have another 24 hours to actually verify your score, so don’t worry if it doesn’t show up on the leaderboard immediately.

 

Monday, February 19

Happy birthday Craig!

A. Unbroken Pull-ups
3-6-9-12-15-18, etc
Chest to Bar, Chin over Bar, Jumping Chest to Bar

B. CF 17.1
10-20-30-40-50
DB Snatches
Burpee Box Jumps

 

Tuesday, February 20

A. 4 Front Squats
EMOTM x 7

B. Every 2:00 x 5
30/25 Calorie Row (25/21)
Max HSPU (HR Push-ups)
Rest 3:00

 

Wednesday, February 21

A. Snatch + 2 Hang Snatch
1 + 2 x 5 Sets
*Squat is highest priority. Try going up from last week

B. AMRAP 9:00
15/15, 30/30, 45/45
Wall-balls
Box Jumps

 

Thursday, February 22

Happy birthday Chad!

A. EMOTM x 14
9 Shoulder to Overhead
45 Double Unders
(155/135/115/95, 105/95/75/65)

B1. Pendlay Rows
4 x 8

B2. AB 1 x 3:00 at 85%

 

Friday, February 23

Happy birthday Miguel!

A. Front Squat
EMOTM 7 x 2 Reps

TBD Based on Open 18.1.
Look on Wodify on Thursday night

 

Saturday, February 24

Happy birthday Mike K. and Porscha (Sunday)!

Open 18.1

View Event →
Feb
11
to Feb 17

February 12 - February 17

Community Workout: Come join us for some fun, free fitness THIS Saturday, February 17 at 8:30 AM. Free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register.

Make sure to get signed up for the CrossFit Open before Thursday, February 15. We will be having our live draft on Saturday after the Community Workout to determine teams for our Open Series. Email lindsey@crossfitflowermound.com with questions. Register at games.crossfit.com.

 

Monday, February 12

A. CrossFit Open 16.3
AMRAP 7:00
10 Power Snatches
3 Bar Muscle-ups (5 Jumping Chest to Bars / 5 Chest to Bars for 55+)

B1. Back Extensions 4 x 12-15
B2. Double Unders
a) 5 x Max
b) 3 x Max if 100+

 

Tuesday, February 13

A. 5 Front Squat
EMOTM x 6
Add no more than 5%

B1. HSPU 5 x 70%
B2. AB 2 x 2:30 for 85%

 

Wednesday, February 14

A. Snatch + 2 Hang Snatch
5 x 70-80%
*Heavier than last week, priority being squat

B. Pull-ups
Every :90 x 5
Unbroken, same number each time
Chest to Bars – Chin over bar – Jumping Chest to Bars – Jumping

 

Thursday, February 15

A. 4 Clean and Jerk
Every 2:00 x 5
Stick with same weight as last week

B. 4 Rounds:
2:00 on / 2:00 off
Max Calorie Row
Goal: 42/35

 

Friday, February 16

Happy birthday Jess (Sunday)!

A. 3 Front Squats
EMOTM x 6
Same weight as Tuesday

B. EMOTM x 14
Odds: 8 Shoulder to Overhead
Evens: 40 Double Unders
155, 135, 115, 95 / 105, 95, 75, 65

View Event →
Feb
4
to Feb 10

February 5 - February 10

Free Community Workout: Saturday, February 17 at 8:30 am. This is free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions or to register ahead of time!

Monday, February 5

A. Front Squat
EMOTM 6 x 5
*add from last week

B. CF 15.4
8:00  AMRAP
3 HSPU
3 Cleans (185 / 125)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 Cleans


 Tuesday, February 6

Happy birthday Fraser!

A. Pendlay rows
4 x 8

B. EMOTM x 14
7 STOH
35 Double-unders
STOH - 155/135/115/95
105/95/75/65


Wednesday, February 7

Happy birthday Brad P.!

A. Clean and Jerk
E2M x 5 sets x 3 reps
add 10 lbs each round

B. Unbroken sets of pull-ups
3-6-9-12-15-18-21
CTB, Chin over, Jumping Chest to bar

C. Bike 3 x 2:00 @ 85% cals


Thursday, February 8

A. Front Squat
6 x 3 @ Monday’s weight
EMOTM x 6 x 3

B. 5 unbroken sets of 20 box jumps
try to rest no more than :90 between efforts
*unbroken = no pause during all 20 bus’s

C. 3 x 250m rows @ 85%

Friday, February 9

A. Snatch + 2 Hang snatch
5 sets @ 70-80@ of snatch
*squat is highest priority


B. 4 rounds
20 DB snatches
20 Toes-to-bar

Saturday, February 10

Happy birthday Tyler (Saturday) and Derek H. (Sunday)!

A. Push-press
8-8-8-8-8
*add weight each time
*start round 50% of 1RM

B. For time:
25 burpees
25 CTB pull-ups
20 burpees
20 CTB pull-ups
15 Burpees
15 CTB pull-ups
10 Burpees
10 CTB pull-ups

View Event →
Jan
28
to Feb 3

January 28 - February 3

CrossFit 101 Classes next week: Join us next week for our CrossFit 101 Class. There are two time options next week: 5:15-6:15 am and 6:00-7:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

 

Monday, January 29 

Happy birthday Mandy! 

A. CF Open 14.3
AMRAP 14:00
60 Calorie Row
50 Toes to Bar
40 Wall-balls (20/14) 
30 Power Cleans (135/95, 115/65) 
20 Muscle-ups (20 Chest to Bar Pull-ups) 

B. 100ft Farmer Carry x 5 

 

Tuesday, January 30 

Happy birthday Lorie! 

A. 6 Front Squat
EMOTM x 6 

B. 3 Rounds
30 Handstand Push-ups (20/10) 
100 Double Unders (65/30) 

C. L-sit :20 x 5 

 

Wednesday, January 31

Happy birthday Garrett! 

A1. Pendlay Rows
4 x 8

A2. GHD Sit-ups
3 x 15-20 

B. AMRAP 8:00
30 Hang Power Snatches (75/55) 
20 Calorie Row 

 

Thursday, February 1 

Happy birthday Luke, Catherine and Nancy! 

A. Push Press + Push Jerk
Work to Heavy 2+2 in 5 Sets
then, 2 x 2+2 at 85%

B. For time:  
45 OHS (95/65) 
35 Toes to Bar
25 Chest to Bar Pull-ups
15 Handstand Push-ups

 

Friday, February 2 

Happy birthday Miki and Shanda! 

A. Front Squat
EMOTM 6 x 4 at Monday's weight

B. Every 3 Minutes on the Minute x 21
25 / 18 Calorie Row
 

Saturday, February 3 

Happy birthday Drew! 

A. 6 Rounds: 
400m Run
15 Push Press (95/75)
20 Walking Lunges 

View Event →
Jan
21
to Jan 28

January 22 - January 28

CrossFit 101 Class: Join us for our next 101 Class on February 5, 6 and 8 from 5:15-6:15 am. Cost is $50. Email lindsey@crossfitflowermound.com to get registered. 

Monday, January 22, 2018
A. Front Squat 6 x 6

B. CrossFit Games Open 13.2

10-minute AMRAP

5 Shoulder to over head 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

 

Tuesday, January 23, 2018

A. Burpee Pull-up Test

B. 6 Rounds NFT

250m Row

20 ft. OH DB lunge 50/35

 

Wednesday, January 24, 2018

A. 3 set Toes-to-bar test

B. 3 Rounds

1:00 Max Calories on Assault Bike

100ft Farmer Carry

100ft Front Rack Carry

100ft Farmer Carry

rest 4:00 (full recovery)

 

Thursday, January 25, 2018

A. Front Squat 6 x 6

B. EMOTM x 16

O - 6 Shoulder to Overhead 155/105

E - 10-12 Box Jumps 24/20

 

Friday, January 26, 2018

A. Ring Dip Test

B. Pendlay Rows 4 x 10

C. 20 Squat Clean and Jerks 135/95

10 Burpees over the bar

10 Squat Clean and Jerks 185/125

20 Burpees over the bar

 

Saturday, January 27, 2018

 

A. Deadlifts 6 x 6

 

B.  100 Double-unders

30 Heavy KB Swings

30 Thrusters 115/75

30 Heavy KB Swings

100 Double-unders

View Event →
Jan
14
to Jan 20

January 14 - January 20

Free Community Workout: This Saturday, January 20 at 8:30 am. Join us for a free Community Workout that is free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register ahead of time.

Next CrossFit 101: February 5, 6 and 8 from 5:15-6:15 am. Email lindsey@crossfitflowermound.com to register.

 

Monday, January 15

Happy birthday Melissa C.!

A. Clean and Jerk
2-2-1-1-1
*Not a 1RM

B. CF Open 12.5
AMRAP 7:00
3/3, 6/6, 9/9, etc
Thrusters
Chest to Bar Pull-ups

 

Tuesday, January 16

Happy birthday Cynthia M. and E’an!

A. Max HSPU
Every 4:00 x 3

B. 6 Rounds:
20/16 Cal Row
12 Burpees to Touch
Rest 2:00-3:00

 

Wednesday, January 17

Happy birthday Brent!

A. Pendlay Row
4 x 10

B. 6 Rounds:
:30 on / :60 off
Toes to bar
KB Swings

 

Thursday, January 18

A. 4:00 Double Under Test

B. Front Squat
6-6-6-6

B. 3 Rounds:
8 Hang Power Cleans (155/105)
35 HR Push-ups
(135/115/95, 95/85/75)

 

Friday, January 19

Happy birthday Laura E.!

A. Pull-up test
3 x Max every 4:00

B. Every 3:00 x 7
5 Touch and go Snatches (115/75)
10 Burpee Box Jumps (20)

View Event →
Jan
6
to Jan 13

January 8 - January 13

Free Week: This is the LAST week for the FREE WEEK! Come check out CrossFit for a whole week! You must be a permanent Lewisville / Flower Mound / Highland Village or surrounding area resident and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM (This week)
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Fitness Challenge: The Fitness Challenge begins Monday! Make sure to take a look at the videos on our website if you haven’t yet to answer questions you may have. Email lindsey@crossfitflowermound.com for that link.

State Weightlifting Championship: Good luck to all of our Barbell Club competitors who will be lifting at the State Weightlifting Championship Friday through Sunday! We have several lifters: Jenn A., Jeannette, Michelle, Jimmy, Jim B., Dave, Brynn, Donovan and Gracen. 

Free Community Workout: Saturday, January 20 at 8:30 am. Join us for a free Community Workout for anyone and everyone 14+ years old. Email lindsey@crossfitflowermound.com with questions or to get signed up!

 

Monday, January 8, 2018

A. CF Open 11.5
20:00 AMRAP
5 Power cleans 145/100
10 Toes to bar
15 Wallballs 20/14

 

Tuesday, January 9, 2018

A. Snatch 2-2-1-1-1

B20’s - 
20 burpees to a touch (2 hands) 
20 calorie ski
20 Box Jump overs 20”

compare to 8/12/17

 

Wednesday, January 10, 2018

A. 4 burpees over the bar + 1 C/J
EMOTM x 15 or until failure:
mens -  185 SQC /165 / 135
women’s -  125 SQC / 105 / 75

compare to: 8/31/2017

B. Complete ONE of the following:
1k Row
1k Ski

 

Thursday, January 11, 2017

Happy birthday Victor R., Sabrina, Natalie and Sonya!

A. Clean and Jerk 2-2-1-1-1

B. Complete ONE of the following:
1k Ski
Burpee  Pull-ups test in 5:00

 

Friday, January 12, 2017

A. Shoulder Press 1RM

B. “Christine” 
3 Rounds
500m Row
12 Body Weight Deadlifts
21 Box Jumps 20”

compare to 8/23/17

 

Saturday, January 12, 2017

A. Make-up missed test

B. 100 wallballs 20/14
80 box jumps 24/20
60 HR push-ups
40 Pull-ups
20 KB swings 70/53

View Event →
Jan
1
to Jan 6

January 1 - January 6

Free Week: Don’t forget our FREE WEEK of CrossFit begins this week! Choose any 7 day span from now through  January 14 and come try out CrossFit. You must be a permanent Lewisville / Flower Mound / Highland Village or surrounding area resident and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Nutrition Challenge: Make sure to get signed up for the Nutrition Challenge which will begin Monday, January 8. More information will be posted next week on that, so be on the look out!

Strength and Beauty: Email lindsey@crossfitflowermound.com to get signed up for Strength and Beauty. This event is for women only on Friday, January 5. It will begin at 6:30 pm and go for about 3 hours. The event is free. We will do several team style workouts (we will place you on a team and you’ll find out who is on that team the night of) and then hang out and eat cookies and drink wine! J You must email to sign up prior to Wednesday, January 3.

 

Tuesday, Jan. 2

Happy birthday Heinrich!

A. Front Squat
6-6-6-6

B. 4 rounds:
15 burpees
20 kb swings

 

Wednesday, Jan. 3

Happy birthday Ashley S.!

A. Kipping pull-ups
E:90 x 4 @ 60-70%

B. 21-15-9
Hang clusters 115/75
Calories on C2

 

Thursday, Jan. 4

A.Push-press
6-6-6-6

B. 9:00 AMRAP
20 Box Jumps
16 Push-ups
8  Deadlifts 225/165

 

Friday, Jan. 5

A.3 rounds:
10 squat snatches 115/75
20 HSPU
30 Toes-to-bar
40 Double KB lunges
50 Double-unders

 

Saturday, Jan. 6

Happy birthday Michael M. (Saturday) and Cliff and Michelle S. (Sunday)!

A. Strict pull-ups
EMOTM x 5 @ 40-50%

B. 4 rounds
500m row
35 wallballs 20/14
35 sit-ups

View Event →
Dec
24
to Dec 30

December 25 - December 30

Free Week: Don’t forget our FREE WEEK of CrossFit begins this week! Choose any 7 day span from December 27 – January 14 and come try out CrossFit. You must be a permanent resident of Lewisville / Flower Mound / Highland Village or surrounding area and new to our community. Email lindsey@crossfitflowermound.com to get registered!

Upcoming 101 Classes:
January 8, 9 and 11: 5:15-6:15 AM
January 15, 16 and 17: 6:00-7:00 PM
February 5, 6 and 8: 5:15-6:15 AM

Athlete of the Year: Make sure to vote for our Athlete of the Year if you haven’t done so. We are in the last phase of voting with our top three being James Fee, Eric Fleming and Mandy Miller! Congratulations to these three- they’ve worked so hard all year and all of them are deserving of this title! https://www.surveymonkey.com/r/CH6NTRZ

New Years Hours: We are open as normal Wednesday, December 27 – Saturday, December 30. We will have an Open Gym from 9:00-11:00 am on Monday, January 1 and will resume normal hours on Tuesday, January 2. Make sure to come on Friday for our Annual New Year’s ‘Eva’ workout. We do this every year as the class workout. You don’t want to miss it!

Nutrition Challenge: Make sure to get signed up for the Nutrition Challenge which will begin Monday, January 8. More information will be posted next week on that, so be on the look out!

Strength and Beauty: Email lindsey@crossfitflowermound.com to get signed up for Strength and Beauty. This event is for women only on Friday, January 5. It will begin at 6:30 pm and go for about 3 hours. The event is free. We will do several team style workouts (we will place you on a team and you’ll find out who is on that team the night of) and then hang out and eat cookies and drink wine! J You must email to sign up prior to Wednesday, January 3.

 

Here’s a few at home workouts if you want to get the family involved the next few days!

If you’ve got Dumbbells, use them. If not, sub the movement written beside that.

AMRAP 5:00 x 4
12 DB Push Press (HR Push-ups)
12 Burpees
12 Jumping Squats
Rest 2:00 between AMRAPS

 

AMRAP 30:00
75 Sit-ups
75 DB Lunges (unweighted)
75 HR Push-ups
400m Run OR 75 Double Unders OR 150 Singles

 

Wednesday, December 27

Happy birthday Tim!

A. The Seven’s
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

 

Thursday, December 28

Happy birthday Lily, Donna and Kelli P.!

A. Teams of 4:
7k Row
*Switch every 250m
*As soon as you come off rower immediately perform 5 Tall Box Jumps (30/24) and 10 Ring Push-ups

 

Friday, December 29

Happy birthday Paul!

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

 

Saturday, December 30

Happy birthday Kelly J.!

A. Partner Style:
1000m Run
100 Med-ball Cleans
800m Run
100 10ft Overhead Med-ball Throw  
600m Run
100 Med-ball Sit-ups
400m Run
100 Med-ball Overhead Lunges
200m Run
100 Wall-balls

View Event →
Dec
15
to Dec 23

December 18 - December 23

FREE WEEK: Join us for a free week of CrossFit! Pick any 7 day span between December 27 and January 14 and come up to 6 times throughout that week! If you attend 3+ times you will get a discount on the 101 Class or 101 Private! Email lindsey@crossfitflowermound.com for more information or to get registered! This is for new, local athletes only.

CHRISTMAS SCHEDULE: Christmas Day and December 26: We will be closed on December 25 and 26 to be with our families on Christmas! We will post an at home workout that you can do with little to no equipment. Get your family to do a workout together at home! J

 

Monday, December 18

Happy birthday Traci!

A. Box Squats
3 x 4-6 at 85%

B. 200m OH Plate Carry
50 Ground to Overhead with Plate
200m OH Plate Carry
50 Burpees to Plate
200m OH Plate Carry
50 Plate Sit-ups
200m OH Plate Carry
50 OH Plate Lunges

 

Tuesday, December 19

Happy birthday Scott J.!

A. EMOTM x 6
Handstand Push-ups
*try to beat last week’s score

B. 3 Rounds:
50 Wall-balls (20/14)
100 Double Unders

 

Wednesday, December 20

Happy birthday Haley E.!

A. Power Clean + Push Jerk
5 x 2+2

B. EMOTM x 18 of :30 on / :30 off
Row
Bike
Ski

 

Thursday, December 21

Happy birthday Ryan H. and Brian J.!

A1. Strict Pull-ups
4 x 50-60%

A2. Overhead Squats
3 x 10

B. EMOTM x 14
Odds: 6/9/12 Burpees
Evens: 5 Touch and Go Squat Snatches

 

Friday, December 22

Happy birthday Brett!

12 Days of Christmas (performed exactly like the song)
1 Snatch (115/75)
2 Handstand Push-ups
3 Tall Box Jumps (30/24)
4 Thrusters (115/75)
5 Burpees over Bar
6 Toes to Bar
7 Pull-ups
8 KB Swings (70/53)
9 Wall-balls (20/14)
10 KB Lunges (70/53)
11 Ground to Overhead (115/75)
12 Man Makers (40/25)
 

 

Saturday, December 23

Happy birthday Robert S. (Sunday) and Kerri C. (Monday)!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. 21-15-9
Calorie Row
Burpee Box Jumps

View Event →
Dec
10
to Dec 16

December 11 - December 16

Monday, December 11

Happy birthday Joel and Chloe!

A. Snatch Balance
5 x 3 at 85-95%

OR

Overhead Squat
5 x 5 at 75-85%

B. EMOTM x 12
Odds: 6 Push Press
(175-155-135-115, 115-105-95-75)
Evens: 10 Box Clear Overs
(24, 20-16-12)

 

Tuesday, December 12

A1. Good Mornings
4 x 10

A2. Kipping Pull-ups
4 x 50-60%

B. Not for time:
Dips 5 x 10-15 AHAP
Sandbag Carries 5 x 100ft
Pistols 5 x 20 Alternating
Farmer Carry 5 x 100ft
Rope Climb 5 x 3-5

 

Wednesday, December 13

Happy birthday Doug!

A. Handstand Push-ups
EMOTM x 6

B. 3 Rounds:
30 DB Snatches (50/35)
30 Double Unders
30 Calorie Row
30 Sit-ups

 

Thursday, December 14

Happy birthday Brad W.!

A. Double Under Practice

B. Fran
21-15-9
Thrusters (95/65)
Pull-ups

 

Friday, December 15

A. Strict Pull-ups
EMOTM x 5
Max Set in :15

B. Every 2:00 x 6
20ft Overhead KB Lunge
10 Burpees
20ft Overhead KB Lunge

 

Saturday, December 16

Happy birthday Michelle O. and Rodger!

A. Hang Power Cleans
6 x 3 at 80%

B. AMRAP 10:00
7 Deadlifts (225/155)
14 Toes to Bar

View Event →
Dec
3
to Dec 9

December 4 - December 9

Join us for a FREE Community Workout THIS Saturday, December 9 at 8:30 am. Bring family and friends and see what CrossFit is all about! 

Next 101 Class: December 11, 12 and 14 from 4:45-5:45 am. Cost is $50 and will get you set up and ready to start classes before the new year! Email lindsey@crossfitflowermound.com to get signed up! 

Monday Dec 4

Happy birthday Ann L.! 

A. DL to knees + Snatch Pull + Snatch
1+1+2 x 5 @ 75-80%

B. 8:00 AMRAP
8 / 12 HSPU
10 toes to bar
15 box jumps 30 / 24
100’ heavy farmer carry 70+ / 53
 

 

TUESDAY Dec, 5

Happy birthday James F.! 

a. Box Squats
3 x 4-6 @ 80%
* 3 x 50% sets of strict pull-ups

B. 3 rounds
400m run
20 pull-ups
5 hang squat cleans 185 / 115

 

Wednesday Dec 6

Happy birthday Brandy! 

A. Teams of 3
In any order complete
2k ski
200 wallballs
100 box jumps
200 push-ups
2k row

 

Thursday, Dec 7

Happy birthday Elisabeth! 

A.Shoulder Press
4 x 6 70-75%
* 4 set  50% of strict toes-to-bar

B. EMTOM x 20
R1 -  8 / 12/ 15 GHD sit-ups
R2 - 150m / 200m run
R3  - 10 / 13 / 16 burpees
R4 - 7 / 9/ 11 cals on Bike


Friday, Dec 8

Happy birthday Lonnie (Sunday)! 

A. Power Clean and Push Jerk
2+2 x 5 sets

B. Sandbag carry 5 x  100’ 100 / 75 lbs
KB swings 3 x 35 (unbroken) 53/35
Ring push-ups 4 x 15 -20

View Event →
Nov
26
to Dec 2

November 27 - December 2

Community Workout: Saturday, December 9 at 8:30 AM. Join us for a free Community Workout! Bring friends and family to check us out. Email lindsey@crossfitflowermound.com for more information. 

Next 101 Class: December 11, 12 and 14 from 4:45 - 5:45 AM. Cost is $50 and will get you set up to begin classes before Christmas! Email lindsey@crossfitflowermound.com to get registered. 

Monday, Nov 27

A1. Pull-ups strict 5x5
A2. Good mornings 3 x 12 (light)

B. Team of 2
25 squat snatches 135/95
50 squat cleans
25 OH Squats
50 front squats
25 push-press
50 jerks
*row 500m between each movement

 

Tuesday, Nov 28

Happy birthday Jody! 

A. Kipping HSPU practice

B. EMOTM x 28
R1 -10-15 Toes-to-bar
R2 - 25-40 Double-unders
R3 - 30’ OH Lunges 2 kb’s
R4 - 7/12 cals Ski or Bike

 

Wednesday, Nov 29

Happy birthday Tarek and Grant! 

A. Box Squats 3 x 5 @ 75%

B. Rip
5 rounds
200m run
12 box jumps 24/20
9 thrusters 95/65

 

Thursday, Nov 30

A. Split Jerk 6 x 3

B. 12:00 AMRAP
15 CTB Pull-ups
10 burpees over the bar
5 deadlifts 275/195

 

Friday, December 1

A1. Max repeatable HSPU x 3
A2. GHD sit-ups 4 x 15-20

B. 1k row, rest 4:00
50 wallballs, rest 2:00
75 hand release push-upss, rest 3:00
1k row

 

Saturday, Dec 2

Happy birthday Amanda F. (Sunday)! 

A. Kipping pull-ups 4 x 60%

B. 3 rounds of
30 thrusters 75/55
40 sit-ups
50 kb swings 53/35

View Event →
Nov
18
to Nov 25

November 20 - November 25

Join us for our next 101 Class next week! The class is meeting Monday, Tuesday and Thursday (27, 28 and 30) from 6:00-7:00 pm. The cost is $50 and will get you set up to start classes in December! Email lindsey@crossfitflowermound.com to get registered. 

Schedule for this week:
Monday:  Normal Schedule
Tuesday:  Normal Schedule
Wednesday: Normal AM, afternoon classes will be 3:00, 4:00 and 5:00 pm
Thursday: No classes
Friday: Open Gym. Members Only 9:00-11:00 am
Saturday: we will have a class at 8:00 AND 9:00 and normal Open Gym from 9:00-10:30 am. If you plan to attend Open Gym and NOT class at 9:00, just be aware that the class may need space, equipment, etc. 

Monday, November 20 

Happy birthday Teresa, Stu and Paul! 

A. Clean and Jerk
1-1-1-1-1-1

B. Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45) 
50 Back Extensions
50 Wall-balls
50 Burpees
50 Double Unders

 

Tuesday, November 21

Happy birthday Katie L.! 

A. Snatch
1-1-1-1-1-1

B. Mary
AMRAP 20:00
5 HSPU
10 Pistols
15 Pull-ups

OR

Easy Mary
AMRAP 20:00
5 HSPU
10 Pull-ups
25 Air Squats

OR

Cindy
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats

 

Wednesday, November 22

Happy birthday Ann V.! 

A. CrossFit Total
Find 1RM Back Squat
Find 1RM Shoulder Press
Find 1RM Deadlift

OR

Partner Style
AMRAP 30:00
1k Row
100 Burpee Box Jumps
100 KB Swings
1k Run
150 Thrusters(45/35) 
150 Med-ball Sit-ups

Thursday, November 23 

Happy birthday Meredith

Closed. If you aren't participating in Turkey Burpee, try this at-home workout: 

10 Rounds: 
10 Hard Push-ups (Clapping, Raising Hands, or on your toes) 
15 Broad Jumps
20 Squats

 

Friday, November 24

Open Gym for Members 9:00-11:00 am. If you can't attend try this at-home workout: 

AMRAP 15:00
400m Run (or around 2:00 if you don't have a way to measure) 
30 Lateral Hops over an object (pillow, line in the concrete, etc) 
30 Walking Lunges
30 V-ups

OR 

Every minute on the minute x 30
R1: Burpees (7-10 reps) 
R2: Sit-ups (8-12 reps) 
R3: Squats (8-12 reps) 
*Pick reps that get you finished :30-:45 seconds each time

 

Saturday, November 25 

A. Rankel
AMRAP 20:00
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (53/35)
200m Run
 

View Event →