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 →
Dec
9
to Dec 15

December 10 - December 15

*Christmas Party: Don’t forget our Christmas Party THIS Friday at 6:30 pm. We will only have a 4:30 pm class that evening. Bring your family, a drink and a chair! Best dress female and male will be getting a prize! 

*12 Days of Christmas: One of your favorite workouts of the year is coming up next Monday, December 17. Don’t miss this one!! 

*Holiday Schedule: Closed December 24 and 25. Open Gym from 9:00-12:00 on Wednesday, December 26. Normal AM schedule + 3:00 and 4:00 pm class Monday, December 31 and Open Gym from 9:00-12:00 on Tuesday, January 1. 

 

Monday, December 10

Happy birthday Amanda R., Sidd, Lucia and Evan! 

A. Deadlift 
3 x 3 at 70%
3 x 2 at 80% 
3 x 1 at 90% 

B. AMRAP 3:00 x 4 
1:00 rest between each AMRAP 
15 Air Squats 
10 Push Press (95/65) 
5 Burpees 

 

Tuesday, December 11 

Happy birthday Chloe and Joel! 

A. 4 Sets 
3 Snatch Balance 
7 Sotts Press (:03 hold overhead) 
:45 Figure 8 External Rotation

B. For time: 
30 Box Jumps
30 Wall-balls 
30 HR Push-ups 
30 Wallballs 
30 Box Jumps

 

Wednesday, December 12 

A. Teams of 2 
AMRAP 30:00 
800m Run + 40 Thrusters (115/75) 
800m Run + 30 Thrusters (135/65) 
800m Run + 20 Thrusters (155/95) 
800m Run + 10 Thrusters (175/105)
800m Run + Max Thrusters (195/115) 
*Partition Run 

 

Thursday, December 13 

Happy birthday Daniel F., Daniel P. and Doug!  

A. Back Squat 
2-2-2

B. In 11:00 
40-30-20-10
Russian Swings
Sit-ups 
then, Max Hang Clean and Jerk (115/85) 

 

Friday, December 14 

Happy birthday Brad W.

A. In 5:00 

Build to heavy 1 Squat Snatch 
then, 5 x 3 at 80% 

B. AMRAP 15:00 
100 Double Unders 
40/25 Cal Bike 
25 Ring Dips 

 

Saturday, December 15

Happy birthday Michelle O.! 

A. Teams of 2 
Row 1k (Switch every 250m) 
then, 2 Rounds: 
20 Burpees
40 Wall-balls 
60 KB Swings 
80 Box Jumps 
100 Sit-ups 
400m Run (split to 100s or 200s)
Row 1k (Switch every 250m)

View Event →
Nov
30
to Dec 8

December 3 - December 8

**Christmas Party: Our Christmas Party is quickly approaching! We will need you to RSVP for that so we have enough food. The link will be sent out for that within the next week. The party is December 14 at 6:00 pm. Wear the ugliest sweater you can find and the best female and male will get a prize!  

**Angel Tree gift are due THIS THURSDAY, December 6 (I have to have them at their facility on Friday). Bring them unwrapped (in a bag or trash bag, etc) and make sure their family number or name is marked on it.  

**Upcoming 101 Classes: THIS WEEK December 3, 5 and 7 from 4:45-5:45 am and December 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.comto register for that. 

 

Monday, December 3

Happy birthday Nick! 

A. Teams of 2
AMRAP 32:00 
50 DB Box Step Overs (1 DB) 
50 Russian KB Swings 
50 Weighted Sit-ups 
100 Double Unders 

Tuesday, December 4

Happy birthday Ann L.! 

A. 4 Sets
3 Snatch Pull (heavy) 
5 Hang Muscle Snatch (light) 
:45 Couch Stretch/side 

B. 21-15-9
DB Burpees 
DB Thrusters (50/35) 

 

Wednesday, December 5 

Happy birthday Kirk and James F.!

A1. Deadlift 
1-1-1-1 at 50%


A2. 7-10 Single Leg Glute Bridge/Side x 3 

B. For time: 
30 Cal Row 
30 Med-ball Cleans
Rest :90 
20 Cal Row 
20 Med-ball Cleans 
Rest :45
10 Cal Row 
10 Med-ball Cleans 

 

Thursday, December 6 

Happy birthday Amatey and Brandy! 

A. Back Squat 
3-3-3

B. 3 Rounds: 
400m Run 
12 Toes to bar
9 Ring Dips
2 Rope Climbs OR 6 Strict Pull-ups 

 

Friday, December 7 

Happy birthday Elisabeth! 

A. EMOTM x 7 
3 Power Snatches (singles) 

B. AMRAP 15:00 
2 HSPU 
10 DB Snatch
100m Sandbag Carry 
*Add 2 HSPU each round 

 

Saturday, December 8 

Happy birthday Michele and Leif (Saturday) and Jimmy F. (Sunday)! 

Partner Workout
Row 1000m 
50 KB Swings 
50 Burpees 
50 Pull-ups 
50 Lunges 
50 Sit-ups 
400m Run together 

View Event →
Nov
25
to Dec 1

November 26 - December 1

**Next 101 Class: Join us for our next 101 Classes in December on December 3, 5 and 7 from 4:45 – 5:45 am or December 17, 18 and 20 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

**Christmas Party: Join us for our Tacky Sweater Party on Friday, December 14 at 6:30 pm. Dinner will be provided and it is free. Wear your best sweater to win! Bring your spouse! 

**Next Community Workout: Saturday, December 1 at 8:30 am. Bring a friend and come get a great workout. Free to anyone and everyone! 

**Children’s Advocacy Center Angel Tree Gifts: Remember to turn in your gifts before December 6. Attach the child’s tag or family number and do not wrap the gifts! 

 

Monday, November 26 

Happy birthday Krystal! 

A. Deadlift 
3 x 3 at 65%
3 x 2 at 75% 
3 x 1 at 85%

B. AMRAP 4:00 x 3, 2:00 Rest 
30 Walking Lunges 
15 Pull-ups 
10 Burpees 

 

Tuesday, November 27

A. 4 Sets 
5 Snatch Balance + 5 Sotts Press (:03 Pause) + :45 Banded Lat Stretch

B. AMRAP 7:00 
500m Row 
20 Thrusters (95/65) 
250m Row 
Max Front Squats 

 

Wednesday, November 28 

Happy birthday Casey, Jody and Colby! 

A. Teams of 2
AMRAP 35:00 
300m Run 
30 Wall-balls 
30 Toes to bar 
30 Push-ups 
30 Cal AB

 

Thursday, November 29 

A. Back Squat 
4-4-4

B. 3 Rounds: 
15 HSPU 
30 Sit-ups 
15 Shoulder to Overhead (115/85) 

 

Friday, November 30

Happy birthday Coleman!

A. In 5:00, build to a challenging squat snatch, then 5 x 3 at 75% 

B. 8 Rounds: 
100ft Double Front Rack KB Carry (53/35) 
30 Double Unders 
10 Double Russian KB Swings (53/35) 
*15:00 Cap 

 

Saturday, December 1

Happy birthday Jeremy B. and Daniel (Saturday) and Garrett (Sunday)! 

 Community Workout at 8:30 am! 

View Event →
Nov
17
to Nov 23

November 19 - November 24

**Thanksgiving Week Schedule: 
Monday and Tuesday: Normal Schedule
Wednesday: Normal Schedule. 3:00 and 4:00 PM Adult Class. HSPE at 3:00. 
Thursday: Closed for Classes. Turkey Burpee at Unity Park 
Friday: Open Gym 9:00-12:00 
Saturday: Normal Schedule. 

**Next 101 Classes: December 3, 5 and from 4:45 – 5:45 am OR December 17, 18 and 20 from 7:00 – 8:00 pm. Join us for one of our December 101s. The cost is $50 and will get you set up to start coming regularly. Email lindsey@crossfitflowermound.comto get registered. 

**Christmas Party: Join us for our Tacky Sweater Party on Friday, December 14 at 6:30 pm. Dinner will be provided and it is free. Wear your best sweater to win! Bring your spouse! 

**Next Community Workout: Saturday, December 1 at 8:30 am. Bring a friend and come get a great workout. Free to anyone and everyone! 

**Children’s Advocacy Center Angel Tree Gifts: Remember to turn in your gifts before December 6. Attach the child’s tag or family number and do not wrap the gifts! 

**Sweatshirt Pre-Order: We are pre-ordering sweatshirts until THIS Wednesday at 9:00 am. They should be in the first week of December. If you’d like to order one sign up at the gym by the front door or email lindsey@crossfitflowermound.com. Cost should be $40. 

 

Monday, November 19 

Happy birthday Angela C., Valerie and Eric! 

Filthy 50 OR Dirty 30 
50 Box Jumps 
50 Jumping Pull-ups 
50 KB Swings 
50 Walking Lunges 
50 Knees to Elbow
50 Push Press 
50 Back Extensions 
50 Wall-balls 
50 Burpees 
50 Double Unders 

 

Tuesday, November 20 

Happy birthday Paul and Stu! 

A. 5:00 Max Row for Meters- Retest 

B. CrossFit Total 
Find 1RM of Back Squat, Shoulder Press and Deadlift 

 

Wednesday, November 21 

Happy birthday Katie! 

A. Fight Gone Good 
3 Rounds of 1:00 at each station
Wall-balls 
Power Cleans 
Box Jumps 
Push Press 
Row for Calories 
Rest 

 

Thursday, November 22 

Happy birthday Ann V.! 

Closed for classes. Happy Thanksgiving! 

 

Friday, November 23 

Happy birthday Monica! 

Open Gym from 9:00-12:00. We will have a workout posted to Wodify that you can do at the gym OR at home. 

 

Saturday, November 24 

Happy birthday Dylan (Sunday)! 

View Event →
Nov
11
to Nov 17

November 12 - November 17

CrossFit 101 Class: Join us for our next 101 Classes- this week on Monday, Tuesday and Thursday from 7:00-8:00 pm OR December 3, 5 and 7 from 4:45 – 5:45 am. Email lindsey@crossfitflowermound.comto get registered. 

Thanksgiving Week Schedule: Monday + Tuesday = Normal. Wednesday = Normal AM. 3:00 , 4:00 PM. Thursday = Turkey Burpee. Friday = Open Gym 9:00 – 12:00 PM (members only). Saturday = Normal. 

Christmas Ugly Sweater Party: Join us on Friday, December 14 for our 2ndAnnual Christmas Sweater Party. 6:30 pm. We will provide dinner. BYOB. 

Next Free Community Workout: Saturday, December 1 at 8:30 am. Join us for a fun day! 

 

Monday, November 12

Happy birthday Tomas and Christi S.! 

A. Rowing Technique ﷑
3:00 on / 1:30 off x 3 

B. 10 Rounds: 
100m Sled Sprint 
5 Front Squats (155/105)
5 HSPU

 

 

Tuesday, November 13 

A. Floor Press 
Work to Heavy 3 

B. Single Arm DB Push Press 
6 x 4-5 

C. AMRAP 9:00 
5-10-15-20 ft HS Walk OR 1-2-3-4-5 Wall Walks 
5-10-15-20 Pistols OR Calorie Row 
5-10-15-20 DB Snatch 

 

 

Wednesday, November 14 

Happy birthday Morgan! 

A. Mobility Work + OHS Work 

B. Every 2:30 x 8: 
15 Wall-balls 
25ft Burpee Broad Jumps
10 Push-ups 

 

 

Thursday, November 15 

A. Back Squat
Find a hard set of 5 

B. Cossack Squats 
3 x 5 *light

C. In 5:00 
500m Ski OR 1k Bike 
40 KB Swings 
Max Power Snatches (135/95) 

 

 

Friday, November 16

Happy birthday Scott Boose and Matt C.! 

A. Pull-up Work 
Accumulate 20 Strict Reps (3501) 

B. Sled Pull
Accumulate 5 Trips 

C. 7 Rounds: 
7 Toes to Bar 
30 Double Unders 
rest :45 between rounds

 

Saturday, November 17 

Happy birthday Minu and Stephanie W.! 

A. AMRAP 30:00
Groups of 3
Partner 1
12 Box Jumps
9 DB Hang Power Cleans
6 Toes to Bar

Partner 2
Rowing

Partner 3
Resting

After Partner 1 finishes a round of box jumps, cleans + t2b rotate to next station.

View Event →
Nov
4
to Nov 10

November 5 - November 10

Turkey Burpee: Get signed up for our 10thAnnual Turkey Burpee, held on Thanksgiving morning. All proceeds will go to the Children’s Advocacy Center of Denton County. We need all t-shirt sizes by next Wednesday the 14th. Sign up at crossfitflowermound.wodify.com. 

Upcoming 101 Class: November 12, 13 and 15 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto get registered. 

 

Monday, November 5 

Happy birthday Lisa S.! 

A. Floor Press 
Work to Heavy 5 

B. Single Arm Seated Arnold Press 
5 x 7 

C. EMOTM x 12 
1. 5 Burpees + 100m Run 
2. 5 Burpees + 5 Box Jumps (30/24) 

 

 

Tuesday, November 6 

A. Mobility Limiter 

B. 4:00 on / 1:00 off x 4
15 Deadlifts (95/65) 
15 Pull-ups 
10 Hang Power Snatches
10 Chest to Bar Pull-ups 
5 Overhead Squats 
Max Muscle-ups OR Burpee Pull-ups in remaining time

 

 

Wednesday, November 7 

A. Back Squat
Find Challenging Set of 10 

B. Single Leg Box Step-ups 
3 x 10

C. 5 Rounds: 
10 Front Rack Lunges (95/65) 
10 Push Jerks 
10 Med-ball Cleans 

 

 

Thursday, November 8 

A1. Pull-up Work: 
Accumulate 3:00 at the top of the Pull-up

A2. Single Arm DB Bent Row 
3 x 8 – 10/ arm 

B. Death by Power Clean and Jerk 
165/115

 

 

Friday, November 9 

 Happy birthday Jennifer G. and Jerry S.! 

A. Rowing Technique 
2:00 on / 1:00 off x 4

B. For time: 
300m KB Overhead Carry 
600m Farmer Carry
900m Run 
Perform 5-7 Air Squats at designated spots 

Saturday, November 10 

Happy birthday Gerry (Saturday) and Tami (Sunday)! 

View Event →
Oct
26
to Nov 3

October 29 - November 3

CrossFit 101 Classes: Join us for one of our upcoming 101 Classes next week on October 29, 31 and November 2 at 4:45 am OR November 12, 13 and 15 at 7:00 pm. The cost is $50 and gets you set up to come regularly! Email lindsey@crossfitflowermound.com.

Turkey Burpee: Register for our 10thAnnual Turkey Burpee at crossfitflowermound.wodify.com. The unchipped 5k begins at 7:00 am and the CrossFit workout heats begin at 7:45 am. The cost is $40 for both or $30 for one or the other. This includes a t-shirt and all proceeds will go to the Children’s Advocacy Center of Denton County. Email lindsey@crossfitflowermound.comwith questions!

Christmas Party: Mark your calendar for our 2ndAnnual Ugly Christmas Sweater party on December 14 at 6:00 pm. A light dinner will be provided. BYOB. This is for members + spouses + children if you’d like to bring them!

Monday, October 29

A. Mobility Limiter

B. Teams of 3 in a Congo Line:
AMRAP 30:00
1k Bike
10 Double DB Power Cleans
25ft Handstand Walk OR 3 Wall Walks
10 Double DB Front Squats
25ft Double DB Lunges

Tuesday, October 30

Happy birthday Andy W., Laura J. and Cliff!

A1. Back Squat
Find challenging set of 15

A2. Cossack Squat
3 x 10/leg

B. 3 Rounds:
30 HR Push-ups
20 Toes to Bar
30 Wall-balls

Wednesday, October 31

A1. Pull-up Work:
Accumulate 15 Strict Reps (3501)

A2. Sled Pull
Accumulate 5 Trips

B. Every 1:30 x 10:
100m Sprint

Thursday, November 1

A. Rowing Tech:
1:00 of / :30 off x 5

B. AMRAP 21:00
100 Double Unders
75 Air Squats
50 Cal Row
25 Burpees

Friday, November 2

Happy birthday Alex and Kevin!

A1. Floor Press
2-2-2-2

A2. Single Arm DB Push Press
4 x 6-8 (3331)

B. 30-20-10
HSPU
20-15-10
Chest to bar Pull-ups
15-10-5
Power Cleans (135/95)

Saturday, November 3

Happy birthday FP (Saturday) and Courtney (Sunday)!

A. Teams of 2
Row 1k (Switch every 250m)
Then, 2 rounds:
20 Burpees
40 Wall-balls
60 KB Swings
80 Box Jumps
100 Sit-ups
400m Run (split in 100 or 200m)
Then,
Row 1k (Switch every 250m)

View Event →
Oct
20
to Oct 27

October 22 - October 27

Free Community Workout: Join us THIS Saturday, October 27 at 8:30 am for our Free Community Workout! Email lindsey@crossfitflowermound.com with questions!

Next 101 Class: Our next 101 Classes for the month are October 29, 31 and November 2 from 4:45-5:45 am and November 12, 13 and 15 from 7:00-8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

Turkey Burpee: Get signed up for our 10th Annual Turkey Burpee held on Thursday, November 22. The unchipped 5k will begin at 7:00 am and a CrossFit style workout will begin heats at 7:45 am. The cost is $30 for one or $40 for both, which includes a t-shirt. Proceeds will be donated to the Denton County Children’s Advocacy Center. Sign up at crossfitflowermound.wodify.com or email lindsey@crossfitflowermound.com.

 

Monday, October 22

Happy birthday Akshay!

A1. Back Squat
3 x 3 (5501)

A2. Single leg Box Step-ups
3 x 7/leg

B. Every 2:00 x 4
5 Squat Clean Thrusters (95/65)
3 Muscle-ups or 6 Burpee Pull-ups

 

Tuesday, October 23

Happy birthday Jake M. and Diana!

A1. Accumulate 3:00 at the top of a pull-up

A2. Single Arm DB Bent Row
4 x 5-7 (3011)

B. AMRAP 3:00 x 4, 1:00 rest between
10 Russian KB Swings
5 Box Jump Overs  

 

Wednesday, October 24

Happy birthday Victoria!

A. Rowing Work

B. For time:  
20-15-10-5
Toes to Bar
5-10-15-20
Shoulder to Overhead (115/85)
100m Run

 

Thursday, October 25

Happy birthday Scott S.!

A1. Floor Press
4-4-4-4-4-4

A2. Seated DB Arnold Press
5 x 7/arm with :03 pause

B. AMRAP 10:00
15 Walking Lunges
30 Double Unders
*add 5 Lunges and 10 DU each round

 

Friday, October 26

Happy birthday Ceci!

A. Mobility + OHS Work

B. 4 Rounds:
500m Row
300m Run
100m Double KB Carry
Rest 1:00

 

Saturday, October 27

Happy birthday Odette and Ishu!

View Event →
Oct
13
to Oct 20

October 15 - October 20

Next 101 Class: Join us for the upcoming 101 Class next week on October 15, 16 and 18 from 7:00-8:00 pm. The following class will be October 29, 31 and November 2 from 4:45-5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to get registered.

Next Community Workout: Join us for a free Community Workout on Saturday, October 27 at 8:30 am. It’s free to anyone and everyone! Come check out CrossFit and get a great workout!

 

Monday, October 15

Happy birthday Lacey, Travis and Chris M.!

A1. Accumulate 20 Strict Pull-ups

A2. Seated Sled Pull x 5

B. In as few sets as possible:
75/50 Calorie AB in
:15 AB
:30 Hollow Hold
Full Recovery between Rounds

 

Tuesday, October 16

Happy birthday Colin!

A. Rowing Tech: The Catch

B. AMRAP 15:00
200m Farmer Carry
10 Power Snatches (115/85)
10 Overhead Squats
200m Run

 

Wednesday, October 17

Happy birthday Mallory S. and Matthew Chapman!

A1. Floor Press
6-6-6-6-6-6

A2. Single Arm DB Push Press
6 x 4-5

B. For time:
50 Pistols
40 Box Jumps
30 Thrusters (75/55)
20 Burpees Over Bar

 

Thursday, October 18

A. Mobility Limiter + Thoracic Extension + OHS Work

B. 4 Rounds:
1:00 Ski
1:00 Hang Power Cleans (95/65)
1:00 Sit-ups
1:00 Double Unders
1:00 100ft Shuttle Run
1:00 Rest  

 

Friday, October 19

A1. Back Squat
3 x 5 (5501)

A2. Cossack Squats
3 x 7/leg

B. 2 Rounds:
15 Deadlifts (185/125)
10 Chest to Bar Pull-ups
5 Power Cleans (185/125)

 

Saturday, October 20

View Event →
Oct
6
to Oct 13

October 8 - October 13

Next 101 Classes: Join us for the upcoming 101 Classes scheduled for October 15, 16 and 18 from 7:00 – 8:00 pm or October 29, 31 and November 2 from 4:45 -5:45 am. The cost is $50. Email lindsey@crossfitflowermound.com to register!

Next Community Workout: Saturday, October 27 at 8:30 am. Join us for a free community workout open to anyone and everyone!

 

Monday, October 8

Happy birthday Jimmy A. and Dub!

A. Rowing Technique Work

B. Every Minute on the Minute x 16
1. 8 Burpee Pull-ups
2. 16 Alt DB Snatch
3. 24 Air Squats
4. Rest

 

Tuesday, October 9

Happy birthday Laura K.!

A1. Floor Press
8-8-8-8-8

A2. Single Arm DB Seated Arnold Press
5x 7/arm

B. 4 Rounds:
20 Wall-balls
10 Toes to Bar

 

Wednesday, October 10

A. Mobility Limiter + Thoracic Extension + OHS Work

B. 2 Rounds:
800m Run
40 Russian KB Swings
750m Row
Rest 3:00

 

Thursday, October 11

A1. Back Squat
3 x 8 (2501)

A2. Single leg Box Step-ups
3 x 10/leg

B. Flight Simulator
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

 

Friday, October 12

Happy birthday Derrick!

A1. Pull-up Work
Accumulate 3:00 at the top

A2. Single Arm DB Bent Row
5 x 8-10/arm (3011)

B. 8 Rounds:
1 Power Clean and Jerk at 80%
2 Tall Box Jumps
3 HSPU
Rest :30 between rounds

 

Saturday, October 13

Happy birthday Duane, Christi R. and Nathan A. (Sunday)!

View Event →
Sep
29
to Oct 6

October 1 - October 6

Next 101 Classes: Join us for the upcoming 101 Classes scheduled for THIS WEEK October 1, 3 and 5 from 4:45 – 5:45 am OR October 15, 16 and 18 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register!

Next Community Workout: Saturday, October 27 at 8:30 am. Join us for a free community workout open to anyone and everyone!

 

Monday, October 1

Happy birthday Amber K.!

A1. Floor Press
10-10-10-10

A2. Single Arm DB Push Press
4 x 6-8 with :03 Pause

B. AMRAP 9:00
4-8-12, etc
KB Swings
Burpees Over KB
KB Lunges

 

Tuesday, October 2

Happy birthday Michael R., Shayla and Mallory H.!

A. Ankle Dorsiflexion Test
Shoulder Flexion Test

B. 3 Rounds:
3:00 Row
2:00 Med-ball Cleans
1:00 Double Unders
1:00 rest between rounds

 

Wednesday, October 3

A1. Tempo Back Squats
3 x 5

A2. Cossack Squats
 3 x 10/leg

B. For time:
400m Run
20 Power Cleans (95/65)
400m Run

 

Thursday, October 4

Happy birthday Ceresa and Jeremy!

A1. Pull-ups
Accumulate 15 Strict Tempo

A2. Accumulate 5 Sled Pulls

B. 5 Rounds:
7 DB Push Press
7 Box Jumps
7 DB Thrusters
Rest :30 between rounds

 

Friday, October 5

Happy birthday Kathryn!

A. Max Calorie Row in 5:00

B. For time:
45 – 30 – 15
Sit-ups
30 -20 -10
Handstand Push-ups
15 – 10 – 5
Hang Power Snatch (95/65)

 

Saturday, October 6

Happy birthday Veronica (Sunday)!

View Event →
Sep
23
to Sep 29

September 24 - September 29

Next 101 Classes: Join us for the upcoming 101 Classes scheduled for October 1, 3 and 5 from 4:45 -5:45 am OR October 15. 16 and 18 from 7:00 – 8:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register!

Next Community Workout: Saturday, October 27 at 8:30 am. Join us for a free community workout open to anyone and everyone!

 

Testing Week!

Monday, September 24

Happy birthday Matt J.!

A. Clean Complex
Work to a heavy single

B. AMRAP 20:00
100ft Farmer Carry
100ft Single Hand Overhead Carry
25/20 Calorie Ski
20/16 Calorie AB
Handstand Walk / Wall Walks

 

Tuesday, September 25

Happy birthday Angela K.!

A. Hip Hinge: Deadlift 1RM

Press: Shoulder Press 1RM

B. EMOTM x 14
Odds: 12-18 Push-ups
Evens: 8-12 Toes to Bar

 

Wednesday, September 26

A. 3 Set Pull-up Test

B. Christine
3 Rounds:
500m Row
12 Body Weight Deadlifts
21 Box Jumps (20)
Compare to 1/12/18

 

Thursday, September 27

A. 3 Set HSPU Test

B. 1:00 on / 1:00 off
4 Rounds:
Wall-balls
Double Unders
Ski

 

Friday, September 28

Happy birthday Scott!

A. Front Squat 1RM

B. For time:
800m Run
20-15-10-5
Burpees
Pull-ups
then, 800m Run

 

Saturday, September 29  

Happy birthday Matt F., Trey and Laura H. (Saturday) and Hunter, VJ and Yvette (Sunday)!

A. Make-up any missed tests

B. Jack
AMRAP 20:00
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

View Event →