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 →
Sep
16
to Sep 22

September 17 - September 22

Upcoming CrossFit 101 Classes: THIS WEEK. Monday, Tuesday and Thursday from 7:00-8:00 pm. The next class is October 8, 10 and 12 from 4:45-5:45 am. Email lindsey@crossfitflowermound.com to register.

Monday, September 17

Happy birthday Darren!

A1. Front Squat
6 x 3 at 75-80% with :04 negative

A2. Strict Pull-ups
3 x -2

B. EMOTM x 10
Odds: 12-15 Push-ups
Evens: 6-10 Calorie Row

 

Tuesday, September 18

A. Kipping Work

B. AMRAP 13:00
5, 10, 15, etc
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Burpees
115/75

 

Wednesday, September 19

Happy birthday Zach F., Dave and Courtney L.!

A1. Deadlift
6 x 1 at 90%

A2. Strict HSPU
4 x -2

B. Every 4:00, 400m Run x 5

 

Thursday, September 20

Happy birthday Michael L and Kim!

A. Clean Complex
Every 2:00 x 5
*Add weight each round

B. 6 Rounds:
12 Pull-ups
35 Double Unders

 

Friday, September 21

A. Pistol Skill Work

B. Teams of 3:
150-100-50
KB Swings
Goblet Squats
*Must keep rower moving the entire time

 

Saturday, September 22

Team Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Everyone runs together for full amount  
*Complete movements in order they are written

View Event →
Sep
9
to Sep 15

September 10 - September 15

Community Workout: Next Saturday, September 15 at 8:30 am. Come get a fun workout with us- free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions.

Upcoming 101 Classes: September 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, September 10

Happy birthday Nate!

A. Kipping Pull-up / Toe to Bar Skill Work

B. Ring Rows
5 x 6-8

C. AMRAP 18:00
10 Thrusters (95/65)
10 Burpees
20 V-ups
300m Run

 

Tuesday, September 11

Happy birthday Karen!

9/11 Tribute Workout
2001m Run or 2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run or 2001m Row
*If you start with a run, end with a row and visa versa.

 

Wednesday, September 12

A. Front Squat
5 x 4 at 70% with :04 Negative

B. 1500m Row
Rest 5:00
750m Row

 

Thursday, September 13

Happy birthday Crystal, Haskell and Shannon!

A. Kipping HSPU Skill Work

B. 5 Rounds:
25 Wall-balls
50 Double Unders
25 KB Swings

 

Friday, September 14

Happy birthday Greg D., Leslie, Jason S., Matt K. and Chris N.!

A. Split Jerk
6 x 2 at 80%

B. Choose one:
750m Row x 3
600m Ski x 3
2k Bike x 3
800m Run x 3
Full recovery between each

 

Saturday, September 15

Happy birthday Lindsay, Wes and Carrie W.!

Community Workout at 8:30 am!

View Event →
Sep
2
to Sep 8

September 3 - September 8

September 7 and 8: Battle of the Box! No Friday PM or Saturday Classes. Come support (or help) your friends at Battle of the Box. Even if you are not competing you are welcome to stop by and watch the fun. We will have someone serving tacos around 11:45-12:45ish. $8-10/plate. Friday heats will be between 5:30-7:00 pm and Saturday 8:00 am – 12:00 pm.

Community Workout: Next Saturday, September 15 at 8:30 am. Come get a fun workout with us- free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions.

Upcoming 101 Classes: THIS WEEK- Tuesday, Wednesday and Friday at 4:45 am and another class September 17, 18 and 20 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, September 3

Open Gym for Members 9:00-11:00 am

 

Tuesday, September 4

Happy birthday Steve F.!

A1. Front Squat
5 x 4 at 65%
:04 Negative

A2. Strict Pull-ups
3 x -2

B. 4 Rounds:
250m Row
15 Burpees
30 Lunges
1:30 Rest

 

Wednesday, September 5

Happy birthday Jimmy M. !

A. Clean Complex
Every 2:00 5 x 1

B. EMOTM x 12:
Odds: 10-15 Toes to Bar
Evens: 15-20 Box Jumps

 

Thursday, September 6

Happy birthday Tina!

A. Hip Hinge: Deadlift
5 x 3 at 80%

Press: Strict HSPU
4 x -2

B. For time:
800m Run
50 KB Swings
800m Run

 

Friday, September 7  

Happy birthday Kristen and Renata (Saturday) and Shane and Meghan (Sunday)!

A. Kipping Pull-up Skill Work

B. Partner WOD:
AMRAP 30:00
20 Clean and Jerks
10 Pull-ups
20 Box Jumps
10 Pull-ups

View Event →
Aug
25
to Sep 1

August 27 - September 1

September 101 Classes: Join us for our upcoming 101 Classes on September 4, 5 and 7 from 4:45 - 5:45 am OR September 17, 18 and 20 from 7:00 - 8:00 pm. The cost is $50 and will get you set up to start coming regularly! Email lindsey@crossfitflowermound.com to register or with questions! 

September 3: No normally scheduled classes on Labor Day. We will have an Open Gym for members from 9:00-11:00 am. 

Community Workout: Join us for our next Free Community Workout on September 15 at 8:30 am. It's free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions. 

August 31: No Friday PM classes. The staff is having development that evening. 

Battle of the Box: Sign-ups will close for Battle of the Box THIS Friday, August 31. Sign up at crossfitflowermound.wodify.com. Battle of the Box is September 7 and 8 (no evening Friday or Saturday classes). 

Monday, August 27 

Happy birthday Bruce! 

A1. Press: Shoulder Press
5 x 3 at 80%

Hip Hinge: Deadlifts
5 x 3 at 80% 

A2. Strict Pull-ups
4 x 50-60% 

B. For time: 
300m Run
50 Air Squats
300m Run
50 HR Push-ups
300m Run
50 Box Jumps (24/20)
*10:00 Cap

 

Tuesday, August 28 

Happy birthday Jackson! 

A. Front Squat
5 x 4 at 65%
:04 Negative

B. Grace
30 Clean and Jerks (135/95) 

 

Wednesday, August 29 

Happy birthday Betina! 

A. Press: HSPU
4 x 60-70%

Hip Hinge: 
Good Mornings
4 x 12

B. AMRAP 8:00
5, 10, 15, 20, etc
KB Swings
Lunges
Single Arm KB Press
53/35

 

Thursday, August 30

Happy birthday Scott C.! 

A. Fall Clean Complex
5 x 1
*Add from last week

B. Strict Pull-ups
3 x Max Rep

C. AMRAP 22:00
100ft Suitcase Carry
:30 Bike Sprint
:30 Burpees
:30 Ski Sprint
Rest around 1:00 between rounds

 

Friday, August 31 

A. Split Jerk
6 x 2 at 80% 

B. 4 Rounds: 
500m Row
15 Shoulder to Overhead (115/75) 


Saturday, September 1

Happy birthday Amanda Rather! 

A. McGhee
AMRAP 30:00
5 Deadlifts (275/185) 
13 Push-ups
9 Box Jumps (24/20) 

View Event →
Aug
18
to Aug 25

August 20 - August 25

No Friday PM Classes August 31 for a team building event. Thanks for your understanding!

CrossFit Tots, CrossFit Kids and CrossFit Teens: Classes begin this week on Tuesday, August 21. Tots meets at 4:30, Kids at 5:00 and Teens at 5:45 pm. Email lindsey@crossfitflowermound.com for more information or to sign up for a free trial.

Monday, August 20

Happy birthday Emily!

A. Front Squat
Heavy Single. No misses.

B. 5 Rounds, not for time:
7-10 Strict Pull-ups
20 Barbell Lunges (in place. 65/45)
50 Double Unders

 

Tuesday, August 21

A1. Yates Row 3 x 8-12

A2. Press: Push Press
6 x 6 at 70-75% of 6RM

Hip Hinge: Good Mornings
3 x 8-12

B. 800m Run x 4

 

Wednesday, August 22

Happy birthday Jeannie!

A. Filthy 50
50 Reps of:
Jumping Pull-ups
Box Jumps
KB Swings
Walking Lunges
Push Press
Knees to Elbow
Back Extensions
Wall Balls
Burpees
Double Unders

 

Thursday, August 23

A. Split Jerk
6 x 3 at 75%

B. 3 Rounds:
15 Deadlifts (205/135)
30 Push-ups

 

Friday, August 24

Happy birthday Brad T. and Gared!

A. Clean Complex
Every 3:00 4 x 2

B. AMRAP 12:00
15 Wall-balls
15 Cal Row
*Add 5 Reps each round

 

Saturday, August 25

Happy birthday Shauna (Sunday)!

A. Danny
AMRAP 20:00
30 Box Jumps
20 Push Press (115/75)
30 Pull-ups

View Event →
Aug
11
to Aug 18

August 13 - August 18

CrossFit 101: Join us for our next 101 Class on August 21, 22 and 24 from 7:00 - 8:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

No Friday PM Classes August 31. We are having staff development. Thanks so much for understanding! 

Friday and Saturday, September 7 and 8: Battle of the Box. Get your partner and get registered soon! Cost is $30 and includes your t-shirt or tank. 

Monday, August 13

A. Split Jerk
6 x 3 at 75%

B. 4 Rounds: 
13 Chest to Bar Pull-ups
50ft Overhead KB Carry
20 Goblet Squats
50ft Overhead KB Carry
(53/35) 

 

Tuesday, August 14

A. Press: Push Press
6 x 6 at 65-70% of 6RM 

Hip Hinge: Glute Ham Raises
5 x 5

B. Yates Row
3 x 8-12

B. Every 6:00 x 4
1. 800m Run
2. 750m Row
3. 50/40 Cal AB
4. 600m Ski

 

Wednesday, August 15 

A. Press: Shoulder Press
5 x 5 at 75% 

Hip Hinge: Deadlift
5 x 5 at 75% 

B. AMRAP 15:00
3, 6, 9, 12, etc  
HSPU
Tall Box Jump Overs
20 Calorie Row between each round

 

Thursday, August 16

Happy birthday Bret! 

A. Clean Complex
3 x 3 at last weeks weight
2 x 3 at heavier weight

B. For time: 
35 Burpees
then, 4 Rounds: 
20 Toes to Bar
10 DB Shoulder to Overhead (50/35) 
then, 35 Burpees 

 

Friday, August 17 

Happy birthday Kari! 

A. Front Squat
4 x 4
*7 Ring Rows between each set

B. AMRAP 8:00
30 Double Unders
15 Push-ups
25 Sit-ups

 

Saturday, August 18 

Happy birthday Bris! 

A. Make-up missed strength work 

B. Lumberjack 20
20 Deadlifts
400m Run
20 KB Swings
400m Run
20 Overhead Squats
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull-ups
400m Run
20 Box Jumps
400m Run
20 DB Squat Cleans
400m Run

View Event →
Aug
5
to Aug 11

August 6 - August 11

CrossFit 101 Class: Join us for our next 101 Class August 20, 21 and 23 from 7:00-8:00 pm. The cost is $50 and will get you set up to join with a monthly membership or punch card. Email lindsey@crossfitflowermound.com with questions or to get registered.

Battle of the Box: Our annual in-house competition is scheduled for Saturday, September 8. Save the date and start looking for your partner!

CrossFit Tots, Kids and Teens Fall Program: Have a child (preschool through middle school) who needs to be active all year around or needs a supplement to their sport? We have a program for them!

Sign them up for our CrossFit Kids program starting August 20th. Email lindsey@crossfitflowermound.com to get them signed up!

CrossFit Tots (4 yr by Dec 31, 2018 through Kindergarden): Tuesday/Thursday 4:30-5:00 pm
$65/month for 2 days/week, $35/month for 1 day/week or $50 for 5 Session Punch Card.

CrossFit Kids (1st Grade through 5th Grade): 
Tuesday/Thursday 5:00-5:45 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

CrossFit Teens (6th-8th Grade): 
Tuesday/Thursday 5:45-6:30 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

 

Monday, August 6

A. Front Squat
3 x 8
*Add from last week

B. Team 5k Row
Rotate every 500m
Perform 20 Push-ups every rotation

 

Tuesday, August 7

A1. Yates Barbell Row
3 x 8-12

A2. HSPU
4 x -2

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups  

 

Wednesday, August 8

Happy birthday Pete B., Jeannette and Zane!

A. Clean Complex
5 x 3

B. Teams of 3:
AMRAP 20:00
75 Burpee Box Jump Overs (24/20)
75 DB Hang Cleans (50/35)
75 Wall-balls (20/14)
800m Relay Run

 

Thursday, August 9

Happy birthday Mike and Martha!

A. Split Jerk
6 x 3 at 75%

B. AMRAP 12:00
30 Calorie Row
12 Shoulder to Overhead (135/95)
75 Double Unders

 

Friday, August 10

Happy birthday Amy!

A. Hip Hinge: Deadlift
6 x 6 at 70%

Press: Shoulder Press
6 x 6 at 70%

B. Every 2:30 x 5
200m Run
10-15 Toes to Bar
*work to get unbroken set

 

Saturday, August 11  

Happy birthday Ally!

A. Make-up missed strength work

B. 3 Rounds:
30 Overhead Lunges
20 DB Snatches
*Each with 1 DB (50/35)

View Event →
Jul
29
to Aug 4

July 30 - August 4

CrossFit 101 Class: Join us for our next 101 Class August 6, 8 and 10 from 4:45-5:45 am. The cost is $50 and will get you set up to join with a monthly membership or punch card. Email lindsey@crossfitflowermound.com with questions or to get registered.

Team Series: Our last Team Series for the summer is Sunday, August 5. Sign up on Wodify by Friday, August 3.  

Battle of the Box: Our annual in-house competition is scheduled for Saturday, September 8. Save the date and start looking for your partner!

CrossFit Tots, Kids and Teens Fall Program: Have a child (preschool through middle school) who needs to be active all year around or needs a supplement to their sport? We have a program for them!

 

Sign them up for our CrossFit Kids program starting August 20th. Email lindsey@crossfitflowermound.com to get them signed up!

 

CrossFit Tots (4 yr by Dec 31, 2018 through Kindergarden): Tuesday/Thursday 4:30-5:00 pm
$65/month for 2 days/week, $35/month for 1 day/week or $50 for 5 Session Punch Card.

 

CrossFit Kids (1st Grade through 5th Grade): 
Tuesday/Thursday 5:00-5:45 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

 

CrossFit Teens (6th-8th Grade): 
Tuesday/Thursday 5:45-6:30 pm
$75/month for 2 days/week, $40/month for 1 day/week or $60 for 5 Session Punch Card.

 

 

Monday, July 30

A. Yates Barbell Row
3 x 8 -1 2 Reps

Good Mornings
3 x 12-15

Push Press
6 x 6 at 60% of 6RM

B. 3 Rounds:
400m Run
20 Burpees

 

Tuesday, July 31

Happy birthday Brad S. and Troy!

A. Deadlift
5 x 5 at 70%

Shoulder Press
5 x5 at 70%

B. AMRAP 17:00
750m Row
30 KB Swings
15 Toes to Bar

 

Wednesday, August 1

Happy birthday James N.!

A. Front Squat
3 x 10

Strict Pull-ups
3 x -2

B. 5 Rounds, not for time:
10-15 HSPU
100ft Farmer Carry
20 Cal AB
50 Double Unders

 

Thursday, August 2

A. Clean Complex
-Clean Pull
- Power Clean
- Squat Clean
- Front Squat
- Split Jerk
5 x 3 reps at 70% of 1RM CJ

B. Partner WOD:
3 Rounds:
100 Wall-balls
100 Med-ball Sit-ups

 

Friday, August 3

Happy birthday Tearah and Mike C.!

A. Split Jerk
1RM

B. AMRAP 9:00
10 DB Thrusters
35 Double Unders

 

Saturday, August 4  

Happy birthday Sean, Bryan and Kim M. (Saturday) and Paul and Jen J. (Sunday)!

A. Make-up Missed Strength Work

B. 21-15-9
Pull-ups
Burpees over Bar
Squat Cleans (95/65)

View Event →
Jul
22
to Jul 28

July 23 - July 28

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

Battle of the Box: Registration for our in-house competition begins next Wednesday. Find a partner (same sex) and get ready to get signed up. Workouts have already been posted in the Facebook page. 

Monday, July 23

Happy birthday Angela N. and Zach P.! 

A. Make-up Shoulder Press 1RM or Strict HSPU test

OR Push Press 6RM 

B. 1k AB Test
OR
1k Ski Test
OR
75 Cal Row Test
*Complete at least 1 from above

 

Tuesday, July 24 

Happy birthday Jud and Julia! 

A. Strict Pull-up Test

B. EMOTM x 28
1. 35 Double Unders
2. 15 HR Push-ups
3. 12 Box Jump Overs
4. 15 Sit-ups

 

Wednesday, July 25

Happy birthday Leslie, Stacy and Daniel!

A. Clean and Jerk 1RM

B. 3 Rounds, not for time: 
100m Farmer Carry (53/35) 
25ft HS Walk / Lateral Walks
4 Turkish Get-ups (2/side) 
400m Run

 

Thursday, July 26

Happy birthday Lilly, Becky and Robbie I.!

A. Make-up Shoulder Press 1RM or Strict HSPU Test 

OR Push Press 6RM 

B. 4 Rounds: 
25ft OH DB Walking Lunges (50/35) 
18 Toes to Bar

 

Friday, July 27 

A. Deadlift 1RM 

B. 1k AB Test
OR
1k Ski Test
OR
75 Cal Row Test
*Complete at least 1 from above

 

Saturday, July 28

Happy birthday Alyssa (Saturday) and Tonya (Sunday)!

FREE Community Workout at 8:30 am

View Event →
Jul
15
to Jul 21

July 16 - July 21

CrossFit 101 Class: Join us for our next 101 Class July 23, 24 and 26 from 7:00-8:00 pm. The cost is $50 and will get you set up to join with a monthly membership or punch card. Email lindsey@crossfitflowermound.com with questions or to get registered.

Free Community Workout: Join us at our next Community Workout on Saturday, July 28 at 8:30 am. It’s free to anyone and every 14+. Come check out the gym, meet some of the coaches and get a great workout!

Team Series: Our last Team Series for the summer is Sunday, August 5. Save the date. More information coming soon.

Battle of the Box: Our annual in-house competition is scheduled for Saturday, September 8. Save the date and start looking for your partner!

 

Monday, July 16

A. Back Squat
2 x 6 at 70%

B. Strict Pull-ups
2 x -2

C. 3 x 1k Row
*Rest 3-4 Minutes between each

 

Tuesday, July 17

Happy birthday Pete!

A. Shoulder Press 1RM

B. For time:
1 Mile Run
35 Thrusters (95/65)
*Compare to 4/2/18
*10:00 Cap

 

Wednesday, July 18

Happy birthday Josh K.!

A. Strict Pull-up Test
Every 4:00 x 3

B. EMOTM x 20
1. Cleans (155/105, 135/95, 115/75)
2. Farmer Carry 100ft
3. 12/8 Cal AB
4. :20-:30 Hollow Hold

 

Thursday, July 19

Happy birthday Jamie!

A. Back Squat 6RM

B. 4 Rounds:
25 KB Swings
10 Burpee Box Jumps
Rest 1:30

 

Friday, July 20

A. Strict HSPU Test
Every 4:00 x 3

B. 5 Rounds:
13 Toes to Bar
18 Push Press (95/65)

 

Saturday, July 21

Happy birthday Jake F.!

A. Make-up any maxes you missed during the week

View Event →
Jul
8
to Jul 14

July 9 - July 14

CrossFit 101 Class: Join us for our next 101 Class July 23, 24 and 26 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register.

Next Community Workout: Mark your calendar for our next FREE Community Workout on Saturday, July 28 at 8:30 am. The workout is free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com with questions!

 

Monday, July 9

Happy birthday Ashley G and Victor!

A1. Back Squat
2 x 6 at 70% Every 2:00

A2. Strict Pull-ups
3 x -2

B. AMRAP 11:00
30 Burpees
30 Box Jump Overs
30 Air Squats

 

Tuesday, July 10

Happy birthday Tucker and Greg!

A. Hip Hinge: Glute Ham Raises
4 x 5-7

Press: Strict HSPU
4 x -2

B. 4 Rounds:
10 DB Hang Power Cleans (50/35)
10 DB Push Jerks
400m Run
*15:00 cap

 

Wednesday, July 11

Happy birthday Christy!

A. Hip Hinge: Deadlift
5 x 5 at 60%

Press: Shoulder Press
5 x 5 at 60%

B. AMRAP 30:00
50 Double Unders
100ft Farmer Carry
50ft Overhead Carry (each arm)
15-20 Cal AB
15-20 Cal Ski
:20-:30 Flexed Arm Hang

 

Thursday, July 12

Happy birthday Allison and Cal!

A1. Back Squat
2 x 6 at 70% Every 2:00

A2. Strict Pull-ups
3 x -2

B. 5 Rounds:
7 Power Snatches (115/75)
20 Push-ups
10:00 cap

 

Friday, July 13

Happy birthday Noreen!

A. Clean and Jerk
5 x 3 at 70-75% every :90

B. Partner (you go for 1:00, I go for 1:00. Max Reps)
3 rounds:
Chest to Bar Pull-ups
Thrusters (95/65)
Toes to Bar
Clean and Jerks (135/95)

 

Saturday, July 14

Happy birthday Brian T. (Saturday) and Bryce and Jake S. (Sunday)!

A. Make-up Strength Work

B. In teams of 3:
Row 3k
*Switch every 500m
Then, 400m Relay
Then, 25 Cal AB Relay
Then, 150 Wall-balls

View Event →
Jun
30
to Jul 7

July 2 - July 7

July 4: We will not have classes on Wednesday, July 4th. See the at home workout posted below and get in something with your family! Make sure to come on Saturday for a workout to honor and celebrate the lives of the five Dallas Police officers who were killed on July 7, 2016. 

Next 101 Class: July 9, 10 and 12 from 4:45 - 5:45 am. Email lindsey@crossfitflowermound.com to get registered. The next scheduled class is July 23, 24 and 26 from 7:00 - 8:00 pm. 

Community Workout: Join us for a Free Community Workout on Saturday, July 28 at 8:30 am. Bring family and friends to check out our community!

Monday, July 2 

A. Back Squat
1 x 6 at 90% of 6RM

B. Teams of 2: 
30 Shoulder to Overhead (135/95)
30 Burpees over Bar
30 Toes to Bar
40 Shoulder to Overhead (115/85) 
40 Burpees over Bar
40 Toes to Bar
50 Shoulder to Overhead (95/65) 
50 Burpees over Bar
50 Toes to Bar

 

Tuesday, July 3 

Happy birthday Phill! 

A. 1 Clean and Jerk
Every 2:00 x 5
around 90% 

B. With a running clock: 
0:00- 800m Run
5:00- 400m Run
8:30- 400m Run
11:00- 200m Run
13:00- 200m Run
15:00- 200m Run
17:00- 200m Run

C. Hip Hinge: Step-ups x 38

Press: Tempo Push-ups x 38 

 

Wednesday, July 4 

At home workout: 
AMRAP 30:00
40 HR Push-ups
50 Walking Lunges
60 Sit-ups
70 Air Squats  
 

Thursday, July 5

Happy birthday Will! 

A. Hip Hinge: Deadlift
3 x 1 at 95% of 1RM

Press: Shoulder Press
3 x 1 at 95% of 1RM

B. AMRAP 8:00
13 Chest to Bar Pull-ups
7 Hang Squat Snatches (115/75) 

C. Hip Hinge: Step-ups x 38 

Press: Tempo Push-ups x 38 

 

Friday, July 6

A. Back Squat
2 x 6 at 70% of 6RM

B. Every 2:00 x 10 rounds
30 Double Unders
15 KB Swings
10 Push-ups

 

Saturday, July 7 

Happy birthday Lisa H. and Shaun! 

A. Make-up Strength Work 

B. The Dallas Five
5 Rounds: 
700m Run
7 Burpee Muscle-ups
16 Thrusters (115/75) 

 

View Event →
Jun
24
to Jun 30

June 25 - June 30

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

Team Series: Make a team of 4 (2 females and 2 males). Email lindsey@crossfitflowermound.com with your team members names by Friday, June 29. Team Series is this coming Sunday, July 1 at 2:00 pm. Workouts are posted on Facebook. We must have 5 teams to make the event, so sign up quick!

July 4: We will be closed Wednesday, July 4th. We will post a workout for you to do at home. Enjoy the day with family and friends!

 

Monday, June 25

Happy birthday Matt M and Brandon M!

A1. Back Squats
2 x 6 at 87% of 6RM

A2. Strict Pull-ups
3 x -2

B. 5 Rounds, not for time:
100ft Suitcase Carry
10 Tall Box Jumps
10 Renegade Rows

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

 

Tuesday, June 26

Happy birthday Molly!

A. Hip Hinge: Glute Ham Raises
4 x 5-7

Press: Strict HSPU
4 x -2

B. 4 Rounds:
20 Wall-balls (20/14)
20 KB Swings (70/53)

 

Wednesday, June 27

A. Hip Hinge: Deadlift
5 x 1 at 90% of 1RM

Press: Shoulder Press
5 x 1 at 90% of 1RM

B. 30 Cal Row x 4
Rest 2x Effort

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

 

Thursday, June 28

A. Overhead Squat Work
4 x 10

B. AMRAP 16:00
20 Toes to Bar
10 Burpees
5 Overhead Squats (135/95)

 

Friday, June 29

A. Clean and Jerks
Every :90 x 5
1 Rep- Add from last week

B. Every 3:00 x 5
200m Run
then, pick one of the following:
10 Ring Rows
10 Pull-ups
10 Chest to Bar Pull-ups
5 Bar Muscle-ups
1-3 Ring Muscle-ups                    

C. Hip Hinge: 36 Step-ups

Press: 36 Tempo Push-ups

                                                        

Saturday, June 30

A. Make-up missed strength work

B. 3 Rounds:
400m Run
25 Thrusters (75/55)

View Event →
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

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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

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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 →