Oct
15
to Oct 21

October 16 - October 21

Join us for our next Community Workout this coming Saturday, October 21 at 8:30 am. This is an awesome opportunity to come check out the gym, meet some of the coaches and get a workout in! It’s free to anyone and everyone. If you have never been in you can register at crossfitflowermound.wodify.com. Email lindsey@crossfitflowermound.com for more information.

101 Class: November 6, 7 and 9 from 4:45 – 5:45 AM. Join our community by stating with the 101 Class. The cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, October 16

A1. Good Mornings
4 x 8

A2. Strict Pull-ups
80-70-60-70-60%

B. 5 Rounds:
15 HSPU (9)
40 Walking Lunges

 

Tuesday, October 17

Happy birthday Matthew Chapman and Mallory S.!

A1. Floor Press
6-6-6-6

A2. Glute Ham Raises
5 x 5-7

B. AMRAP 9:00
15 Front Squats (115/75, 95/65)
75 Double Unders (50)

 

Wednesday, October 18

Happy birthday Marcus

A. Clean and Jerk
6 x 2 at 80%

B. 750m Row x 3 at 85% pace
Rest 4-5 Minutes between each

 

Thursday, October 19

A. Box Squat
4 x 6

B. AMRAP 12:00
20/15 Unbroken Set of Pull-ups (15/12)
200m Run

 

Friday, October 20

A. Pendlay Row
6-6-6-6

B. Diane
21-15-9
Deadlifts (225/115, 185/135, 165/115)
HSPU (12-9-6, 9-6-3)

 

Saturday, October 21

Happy birthday Akshay (Sunday)!

Community Workout at 8:30 AM

View Event →

Oct
8
to Oct 14

October 9 - October 14

Join us for our upcoming Community Workout on Saturday, October 21 at 8:30 am. This is free to anyone and everyone and is a great chance to check out the gym, meet some coaches and get a great workout. Email lindsey@crossfitflowermound.com with any questions. 

Monday, October 9 

Happy birthday Derek! 

A1. Box Squats
4 x 6 *add from last week 

A2. Farmer Carry
4 x 100ft

B. Annie
50-40-30-20-10
Double Unders
Sit-ups 

 

Tuesday, October 10 

A1. Strict HSPU
5 x 5


A2. Glute-ham Raises
5 x 5-7

B. AMRAP 21:00
11 Hang Power Cleans (135/95, 105/75)
11 Push Press
11 Overhead Squats
11 Burpees Over Bar 


Wednesday, October 11

A1. Deadlifts
5 x 5 at 75%
*Touch and Go 

A2. Ring Dips
3 x 50% 

B. EMOTM x 8
Odds: 20 Wall-balls
Evens: 7-10 Chest to Bars or 3-5 Muscle-ups 

 

Thursday, October 12 

Happy birthday Derrick! 

A. Shoulder Press
5 x 5 *add 5-10# 

B. 2 Rounds: 
400m Run
25 Thrusters (95/65, 75/55) 

 

Friday, October 13

Happy birthday Jen T.! 

A1. Snatch
6 x 3 at 75% 

A2. Strict Pull-ups
5 x 60% 

B. For three separate times:
Row 1k at 85% 
Ski 750m at 100% 
Bike 2k
*rest as needed 

 

Saturday, October 14 

Happy birthday Nathan (Saturday) and Cole (Sunday)! 

A. Thrusters
4 x 6 

B. Partner Hero Workout!

View Event →
Oct
1
to Oct 7

October 2 - October 7

Join us for our upcoming Community Workout on Saturday October 21 at 8:30 am. This event is free to anyone and everyone. We will NOT have regular class and/or Open Gym on this day.

 

Monday, October 2

Happy birthday Mallory H., Shayla and Odette B.!

A1. Good Mornings
4 x 8

A2. Ring Dips
3 x 50% of Ring Dip Test

B1. 250m Ski at 80% x 4
B2. 500m Row at 80% x 3
Rest as needed

 

Tuesday, October 3

A. Clean and Jerk
6 x 3 at 80%

B. 3 Rounds:
20 Heavy KB Swings (70/53, 53/35)
12 HSPU

 

Wednesday, October 4

Happy birthday Trevor D., LaDonna and Jeremy!

A. Chelsea
EMOTM x 30
5 Pull-ups
10 Push-ups
15 Squats
*Must complete 17 rounds

 

Thursday, October 5

Happy birthday Kathryn!

A. Box Squats
4 x 6
*Double under Practice between sets

B. AMRAP 8:00
20 Box Jumps (24/20, 20/16)
20 Med-ball Sit-ups (20/14, 14/10)

 

Friday, October 6

Happy birthday Kerri K. and Rick!

A1. Strict HSPU 5 x 5
A2. Glute Ham Raises 5 x 5-7

B. Teams of 3
200 Wall-balls (20/14, 14/10)
200m Object Run after every 50 Wall-balls
*Farmer Carry / Plate Carry / Med-ball Carry
*While one person is doing WB, one person is holding 2 KBs and one person is holding a plate overhead

 

Saturday, October 7

Happy birthday Jimmy A. (Sunday)!

A. Deadlifts
5 x 5 at 75%
*Touch and go

B. 21-15-9
Burpees
Weighted Lunges (each leg)
Toes to Bar

View Event →
Sep
24
to Sep 30

September 25 - September 30

Join us for our upcoming 101 Class on October 2, 3 and 5 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

 

Monday, September 25

A. Shoulder Press 1RM

B. 1k Row Time Trial

C1. Rope Climb x 10
C2. GHD Sit-ups 4 x 15-20

 

Tuesday, September 26

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 16
Odds: 17-20 Wall-balls
Evens: 40 Double Unders

 

Wednesday, September 27

A. Max Ring Dips in 2:00

B. Max Toes to Bar
3 Set Test

C. 1k Ski Time Trial

 

Thursday, September 28

Happy birthday Lisa C. and Scott Bickelhaupt!

A. Max Burpee Pull-ups in 5:00

B. 4 Rounds:
500m Row (350m)
20 Walking Lunges
8 HSPU (4 HSPU or 15 Push-ups)

 

Friday, September 29

Happy birthday Patsy, Matt F. and Trey!

A. Box Squats
5-5-3-3-1-1

B. 4 Rounds:
100m Sandbag Carry (100/75, 75/50)
20/17 Calorie Ski (17/13)
25ft Broad Jumps
20/17 Calorie AB (17/13)

 

Saturday, September 30

Happy birthday Heidi and VJ and Amber K. (Sunday)!

A. Hang Snatch
5 x 5 at 60%
Touch and Go

B. 3 Rounds:
400m Run
25 Pull-ups

View Event →
Sep
17
to Sep 23

September 18 - September 23

Join us for our biggest event of the year, Battle of the Box this coming weekend. The event is an in-house competition for our members on Friday night and Saturday morning. We also have a BBQ starting at noon on Saturday. Stop by and cheer our community on!

Join us for our upcoming 101 Class on October 2, 3 and 5 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.com to register.

 

Monday, September 18

A1. Goodmornings
5 x 6-8

A2. Strict Pull-ups
4 x 60%

B. AMRAP 4:00
Double Unders
*200 reps max

C. 500m Row x 2

 

Tuesday, September 19

Happy birthday Courtney L. and David!

A. Box Squats
6-6-6-6

B. 3 Rounds:
20 Burpees
40 KB Swings (53/35, 44/26)

 

Wednesday, September 20

Happy birthday Kim S.!

A. Push Press
5 x 5 at 70-75%

B. 2 Rounds:
30 Box Jumps
30 KB Lunges
100m Suitcase Carry (53/35, 44/26)

 

Thursday, September 21

A. Power Clean
6 x 3 at 75-80%

B. AMRAP 10:00
20 Wall-balls (20/14, 14/10)
400m Run

 

Friday, September 22

Happy birthday Spencer and Craig and Matt J. and Tracy (Sunday)!

A. Partner Danny
AMRAP 20:00
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups  

View Event →
Sep
4
to Sep 16

September 4 - September 16

Tuesday, September 5

Happy birthday Natalie, Jimmy M. and Tommy!

A. EMOTM x 10
1 Squat Clean + 2 Front Squats
60-70%

B. Teams of 2:
AMRAP 13:00
30 Synchronized KB Swings
20 Synchronized Push-ups
200m Run

 

Wednesday, September 6

Happy birthday Renee and Tina!

A1. Split Jerks
5 x 2 at 80%

A2. Strict Pull-ups
5 x 50-60%

B. :30 on / :30 off x 4
Double Unders
Overhead KB Lunges (alt arms each round)
Sit-ups

 

Thursday, September 7

A1. Good Mornings
4 x 12 at 30% of BS

A2. Strict HSPU
5 x 5-8

B. 3 Rounds:
500m Row (350m)
30 Wall-balls (20/14, 20 at 14/10)
Rest 3:00

 

Friday, September 8

Happy birthday Renata and Jason S.!

A. EMOTM x 10
Odds: 7 Push Press
Evens: 7-10 CTB Pull-ups or MU

B. 2 Rounds:
25/20 Cal Ski (20/17)
20 Box Jump Overs (24/20)
30 Burpees
40 Air Squats
50 Double Unders
35 Push-ups
25 Toes to Bar

 

Saturday, September 9

Happy birthday Cheryl L. and Shane and Nate (Sunday)!

A. Back Squats
5-5-5-5-5
rest 2:00 between each set

B. Josh
21 Overhead Squats (96/65)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

 

Monday, September 11

Happy birthday Elizabeth and Karen!

September 11 Tribute WOD
2001m Row or 2001m Run
11 Box Jumps (24/20)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run
*if you start with a row, finish with a run or visa versa.

 

Tuesday, September 12

A1. Glute Ham Raises
5 x 5-8

A2. Strict HSPU
5 x 5-8 AHAP

B. 6 Rounds:
3 Clean and Jerks (185/125)
40 Double Unders

 

Wednesday, September 13

Happy birthday Crystal, Shannon and Cristie!

A. Box Squats
4 x 7
*light, working technique

B. EMOTM x 12
Odds: 17 Push-ups
Evens: 20 Box Jumps

 

Thursday, September 14

Happy birthday Matt K., Leslie and Yvette!

A. Shoulder Press
3-3-3-3

B. Not for time:
Sandbag Bear Hug Squats 5 x 10
Suitcase Carry 5 x 50ft
Toes to Bar 5 x 12-15
Cal Ski 3 x 30/24

 

Friday, September 15

A. EMOTM x 8
Odds: 10 Thrusters (115/75)
Evens: 10 Chest to Bar Pull-ups

B. AMRAP 10:00
200m Run
12 Ring Dips  

 

Saturday, September 16

Happy birthday Rogelio and Darren J (Sunday)!

A. Power Cleans
6 x 3 at 75%

B. 4 Rounds:
15 KB Swings (70/53, 53/35)
15 Box Jumps (30/24, 24/20)
15 Cal Row

View Event →
Aug
27
to Sep 3

Aug. 28 - Sept 2

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Labor Day: We will have open gym from 9:00-11:00 am for Members Only! We hope everyone has a great Labor Day weekend!

Monday: Aug. 28th

Hip bridges 4 x 15

Strict HSPU5 x 50-60%

7:00 AMRAP
5 CTB pull-ups
10 double-unders
5/10 - 10/20 - 15/30 - 20/40 - 25/50 …
*add 5 pull-ups and 10 double-udders each round

 

Tuesday: Aug. 29th

Happy birthday Betina Allen!

Pistols 3 x 10-12 each leg

Rope climbs x 10

Weighted walking lunges 4 x 20 AHAP
Toes-to-bar 4 x 15-20
SkiErg 4 x 500m
Farmer Carry 4 x 200m 

 

Wednesday: Aug 30th

Handstand push-up progressions

Half kneeling Arnold press 4 x 10
GHR 5 x 5-8

3 rounds
15 thrusters 95/65 (75/55)
15 pull-ups (11)
15 box jumps 24/20 (20/16)

 

Thursday: Aug 30th

Happy birthday Matthew McCauley!

EMOTM until failure (max 15)
4 burpees over the bar + 1 C/J
mens -  185 SQC /165 / 135
women’s -  125 SQC / 105 / 75

COS full system
Pistol progressions 5 x 10-12
z-press 4 x 20 reps 

Friday: Sept. 1st

Happy birthday Amanda Hitchcock, Sam Plaster, and Jason Coke!

Deadlifts
5 x 5 70%
touch and go

rest 2:00 between sets

E2MOTM x 20:00
1. 200m sprint
2. 15/12 cals Ski Erg
3.  22/17 cals on row
4. 15/12 cals on Bike

 

Saturday: Sept 2nd

Happy birthday Teri Koren (9/3)!

Teams of 3:
50 power snatches 95/65
10 synchronized burpees
50 thrusters 115/75
20 synchronized burpees
50 power cleans 135/95
30 synchronized burpees

View Event →
Aug
20
to Aug 27

August 21st - August 26th

Monday, August 21, 2017

Happy birthday Jason T.
    
Thrusters 5 x 6
* perfect rowing between sets

Every 3:00 x 4 rounds
15 burpees
200m sprint
Goal sub :130 each round, with 1:30+ rest

Hollow hold 3x :30
Superman hold 3 x :45


Tuesday, August 22, 2017

Happy Birthday Jeannie S., Lisa C. & Trevor J.

1RM clean and jerk

Ring push-ups 5 x 15
Strict pull-ups 5 x 60%
Assault Bike 5 x :30 ME


Wednesday, August 23, 2017

“Christine”
3 rounds
500m row
12 body weight deadlifts (75% for women)
21 box jumps 20”

Good mornings 4 x 12
Plank hold 4 x :60


Thursday, August 24, 2017

Happy Birthday Becca B., Brad T. & Gared P. 

Push-press 4x 6
* 50ft heavy suitcase carry between sets

Team of 3
2k Ski
4k Bike

Complete 5 CTB / 1 muscle-up and 10 toes-to-bar after each rotation

Friday, August 25, 2017

Happy Birthday Shane B. 

20 burpee pull-ups
5 box jump overs
15 burpee pull-ups
5 box jump overs
10 burpee pull-ups
5 box jump overs
5 burpee pull-ups
5 box jump overs

4 rounds NFT
10 double kb squats
100m farmer carry
10 double kb push-press
100m farmer carry


Saturday, August, 26, 2017

Happy Birthday Roni L., Shauna L., & Bruce C. (8/27)
 

With a partner
1k row
100 walking lunges
1k row
100 jumping squats
1k row
50 HSPU
1k row
50 pull-ups

*men keep pace under 2:00/500m
*women keep pace under 2:20/500m
 

View Event →
Aug
13
to Aug 19

August 14 - August 19

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Thursday, August 17 is the last day of our Summer Sports Training. Our fall CrossFit Kids and CrossFit Teens programs will begin on Wednesday, September 6. Email lindsey@crossfitflowermound.com for more information.

 

Monday, August 14

A. Weighted Walking Lunges 2 x 20

OR Make-up 1RM Snatch

B. 20’s
20 Burpees to Reach
20 Calorie Ski
20 Box Jump Overs (24/20)

OR Make-up Fight Gone Good

 

Tuesday, August 15

Happy birthday Connor!

A. Muscle-up Practice

OR Make-up 1RM Push Press

B. AMRAP 15:00
9 Chest to Bar Pull-ups (9)
25ft Broad Jumps
15/11 Calorie Row (12/9)
25ft Broad Jumps

 

Wednesday, August 16

Happy birthday Kelli W.!

A. Handstand Push-ups 1RM x 3

OR Make-up 2RM Front Squat

B. EMOTM x 12
Odds: 20 Wall-balls
Evens: 10-13 Toes to bar
*UNBROKEN

OR Make-up Grace

 

Thursday, August 17

A. Strict Pull-ups + Kipping Pull-ups
6 x 50%
*Chest to Bars or Muscle-ups if possible

B. 3 Rounds:
18 Push Press (135/95, 115/75)
14 Hang Power Cleans
10 Deadlifts

OR Make-up 75 Calorie Row

 

Friday, August 18

Happy birthday Briz!

A. For time:
50 Thrusters (95/65, 75/55)
Rest 3:00
1k Run
Rest 3:00
100 KB Swings (53/35, 44/26)

 

Saturday, August 19

A. Back Squats
5 x 5

OR Make-up any missed strength test

B. 30-20-10
Toes to Bar
Hang Squat Snatches (95/65, 75/55)

View Event →
Aug
6
to Aug 13

August 7th - August 12th

Monday, August 7th, 2017
This is testing week!

Happy birthday Lesli W.!

Strength
Front Squat 2RM, compare to 4/5/17

Conditioning
Partner Relay
3 Rounds
200m OH plate carry
15 burpees to a plate
20 OH plate lunges

Tuesday, August 8th, 2017

Happy Birthday Pete B. & Jeannette R!

Conditioning
Fight Gone Good, compare to 6/11/16
3 rounds of max reps in: 60
Wallballs 20/14
Power cleans 75/55
Box Jumps 20”
Push-press 75/55
Rowing for Calories
Rest

Wednesday, August 9th, 2017

Happy Birthday Michael R. & Mia Harris!

Strength
Snatch 1RM, compare to 4/15/17

Conditioning
75 calorie row, compare to 4/4/17

Thursday, August 10th, 2017


Skill
Max pull-ups x 3, begin a set every 4:00, compare to 4/7/17

Conditioning
“Grace “, compare to 4/11/17
30 clean and jerks 135/95


Friday, August 11th, 2017

Happy Birthday Ally Jones!

Strength
Push-press 1RM, compare to 3/1/17

Condtioning
“Cindy”, compare to 4/6/17
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Saturday, August 12th, 2017

Happy Birthday Sam A (13th), & Bri C. (13th)!

Make-up missed test from the week
 

View Event →
Jul
30
to Aug 5

July 31 - August 5

Join us for our next 101 Class- August 7, 8 and 10 from 6:00 – 7:00 PM. Cost is $50 and gets you get up to join our community! Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, July 31

Happy birthday Joel F., Brad S. and Troy!

A. EMOTM x 8:00

O – 5 unbroken clean and jerks 135/95 115/75

E – 10 tall box jumps 30/24 24/20

B. 4 rounds, rest 3:00 between rounds
10 ring push-ups
15 toes-to-bar
200m run

 

Tuesday, August 1

Happy birthday Joel L.!

A1. Front Squats 2 x 8 @ 50%

A2. Strict Pull-ups 5 x 50-60% (same number each set)

B. Every 3:00 x 4
250m row
8 unbroken deadlifts 225/165 195/135
Goal: 1:15 / round

 

Wednesday, August 2

Happy birthday JB!

A. 5 rounds
200m farmer carry
10 kettlebell push-press 53/35 44/26
15 burpees to a 12” touch
20 kb lunges

 

Thursday, August 3

Happy birthday Mike C. and Tearah!

A. Power Snatch 2-2-2-2-2

B. 7 sets of, rest 2:00 between sets
3 rounds
5 pull-ups
10 push-ups
15 squats

 

Friday, August 4

Happy birthday Bryan, Skip and Kim M.!

A. Split Jerk 1 RM

B. 200m sprint x 8, rest :60 between runs

 

Saturday, August 5

Happy birthday Paul H., Koury and Jen J.!

A. Front Squat 2 x 8 @ 60%

B. “Badger”
3 rounds
30 squat cleans 95/65
30 pull-ups
800m run

View Event →
Jul
23
to Jul 29

July 24th - July 29th

Monday, July 24th

Happy Birthday Jud!

A1. Front Squats  5 x 8 @ 70%, *complete a set of rope climbs between working sets.

B. 6 Rounds

200m sprint

12 HSPU (8 HSPU or 15 HR Push-ups)

Compare to March 15th, 2017

 

Tuesday, July 25th

Happy Birthday Daniel C., and Leslie C.

A. Split Jerk 2-2-2-2-2 * work on double-unders and triple- unders between sets

 

B. 3 rounds NFT

50 KB Swings

200m suitcase carry

30 HR Push-ups

 

Wednesday, July 26h

Happy Birthday Robbie I, and Lilly

 

A. Snatch Balance + Overhead Squats 2+2 x 5 sets @ 70-80% of Snatch

B. 3 rounds, rest 3:00

200m Ski ERG

15 GHD Sit-ups

200m run

15 Burpees

 

Thursday, July 27th

A. Push-Press 4 x 8 AHAP (75-85%)

 

B. With a partner alternate round for 10 Rounds

25’ OH Walking Lunges (53/35, 44/26)

10 Chest to bar pull-ups or 2(W)/4( M) Muscle-ups

25’ OH Walking Lunges 53/35

 

Friday, July 28th

Happy Birthday Alyssa

 

A. Clean 5-4-3-2-1 * - add weight each set

 

B. 8:00 AMRAP

8 Box Jump Overs (30/24, 24/20)

8 Clean and Jerks (135/95, 115/75)

 

Saturday, July 29th

 Happy Birthday Devin and Jennifer F. (30th)

 

A. Good Mornings 3 x 10 @ 30% of Back Squat

 

B. 4 Rounds

25 wallballs (20/14, 14/10)

15 Chest to bar pull-ups

View Event →
Jul
16
to Jul 22

July 17 - July 22

Upcoming 101 Classes:
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

Monday, July 17

Happy birthday Pete, Patsy and Cynthia Mrozek!

A1. Deadlifts
4 x 6 at 70%

A2. Ring Dips
4 x Max

B. 4 Rounds:
35 Wall-balls (20/14, 14/10)
25 Box Jumps (24/20, 20/16)
Rest 2:00  

 

Tuesday, July 18

Happy birthday Blake!

A. EMOTM x 10:00
Odds: 5 Hang Power Clean and Jerks (135/95, 105/75)
Evens: 7-10 Chest to Bar Pull-ups

B. 1k Ski
1k Row
1k Bike
Rest 3-4 min between each

 

Wednesday, July 19

Happy birthday Jamie and Melissa O.!

A. Front Squats
5 x 7 at 70%

B. AMRAP 9:00
5 Shoulder to Overhead (165/110, 135/85)
30 Double Unders (20)
20 Sit-ups

 

Thursday, July 20

Happy birthday Ward!

A. Power Snatch + Snatch
6 x 2+1 at 70-80%

B. 3 Rounds:
300m Plate Carry (45/25, 35/15)
20 Burpees to Plate
40 Overhead Plate Lunges

 

Friday, July 21

Happy birthday Jake!

A1. Split Jerk
3-3-2-2-1-1

A2.  Strict Pull-ups
6 x 50%

B. AMRAP 20:00
30 Calorie Row/Ski (25 Masters) or 20 Calorie AB
30 HSPU (25)
30 KB Swings (53/35, 25 reps at 44/26)

 

Saturday, July 22

Happy birthday Zach (Sunday)!

A. Back Squat
3-3-3-3-3

B. 21-15-9
Thrusters (115/75, 95/65)
Box Jump Overs (24/20, 20/16)
Chest to Bar Pull-ups (Chin Over Bar)

View Event →
Jul
9
to Jul 15

July 10 - July 15

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, July 10

Happy birthday Tucker and Greg S.!

A. The Gauntlet
30 Pull-ups
300m Run
30 Deadlifts (115/75, 95/65)
300m Run
30 Shoulder to Overhead
300m Run
30 Calorie Row
300m Run
30 Toes to bar
300m Run
30 Power Cleans
300m Run
30 Front Squats
35:00 Time Cap

 

Tuesday, July 11

A. Front Squats
4 x 8 at 65%

B. 50 Burpees to Plate (40)
50 Calorie Row (40)
25 Burpees to Plate (20)
20 Calorie Row (20)

 

Wednesday, July 12

Happy birthday Ina!

A1. Split Jerk
3-3-2-2-1-1

A2. Pull-ups
6 x 50%

B. EMOTM x 10
15 KB Swings (53/35)  

 

Thursday, July 13

Happy birthday Noreen!

A. AMRAP 11:00
3-3, 6-6, 9-9, 12-12, etc
Handstand Push-ups
Toes to Bar
*Complete 15 Wall-balls after each round

B. Tabata :20 on / :10 off x 8
Pick Row, Assault Bike, or Ski
Complete x2 , rest 5:00 between rounds

 

Friday, July 14

Happy birthday Brian T.!

A. Snatch Balance
7 x 3 at 80-90% of snatch

B. 15-9-6
Deadlifts (275/185, 225/155)
Chest to Bar Pull-ups (Chin over Bar)
Box Jump Overs (30/24, 24/20)

 

Saturday, July 15  

Happy birthday Tarisha and Jake S. (Saturday) and Robert H. (Sunday)!

A. Push Press
5-5-5-5-5

B. For time:
200m Farmer Carry (70/53, 53/35)
400m Run
200m Walking Lunges
400m Run
200m Farmer Carry

View Event →
Jul
2
to Jul 8

July 3 - July 8

NO Summer Sports Training Classes THIS WEEK. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

 Monday, July 3

Happy birthday Phill!

A. Clean + 2 Jerks
Work to Max, then 3 sets at 90%

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*Compare 11/19/16

 

Tuesday, July 4

Happy birthday Numi!

Here’s some ideas for Open Gym or at home:

AMRAP 12:00
20 Air Squats
30 Walking Lunges
40 Sit-ups

Tabata 8 Rounds of :20 on / :10 off
Push-ups
Jumping Squats
V-ups
Burpees
*This would take 16:00 total (4:00 per movement)

 

Wednesday, July 5

A. Back Squat
3 x 15 at 50%

B. 21-15-9
Push Press (115/75, 95/65)
42-30-18
Sit-ups

 

Thursday, July 6

A. Every 2:00 x 6 Rounds
1. Max HSPU
2. 18-25 Calorie Row/Bike/Ski
3. Max Toes to Bar

 

Friday, July 7

Happy birthday Lisa H. and Shaun!

We created this workout in honor of those who lost their lives in the line of duty in Dallas last year on July 7, 2016.

The Dallas Five
5 Rounds:
700m Run
7 Burpee Muscle-ups (Burpee Pull-ups)
16 Thrusters (115/75, 95/65)

 

Saturday, July 8

Happy birthday Ashley G. and Victor (Sunday)!

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

B. 3 Rounds:
40 KB Swings (53/35, 44/ 26)
30 Box Jumps (24/20, 20/16)
20 Walking Lunges with KB

View Event →
Jun
24
to Jul 1

June 26 - July 1

NO Summer Sports Training Classes the WEEK of July 4th. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, June 26

Happy birthday Molly and Brandon!

A1. Kipping Pull-ups
5 x 70%

A2. Tall Box Jumps
5 x 5

B. EMOTM x 12
Odds: 200m Run
Evens: 8 Shoulder to Overhead (135/95, 105/75)

 

Tuesday, June 27

A. Snatch
2-2-2-2-2
Start at 70%. Rest 1:30-2:00 between sets

B. 3 Rounds:
50 Wallballs (35)
20 Burpees (15)
200m Suitcase Carry (53/35, 44/26)

 

Wednesday, June 28

Happy birthday Val!

A. Split Jerk
3-3-2-2-1-1

B. For time:
50 Calorie Row
20 Hang Power Cleans (155/105, 115/85)

 

Thursday, June 29

A. Back Squats
3 x 50%

B. AMRAP 8:00
15 HSPU (10)
30 Russian KB Swings (70/53, 53/35)

 

Friday, June 30

Happy birthday Daniel and Amber B.!

A1. Ring Dips
4 x 10

A2. GHD Sit-ups
4 x 15-20

B. With a Partner:
1k Run
200 Double Unders (150)
30 Snatches (115/75, 95/65)
30 Front Squats (155/105, 115/85)

 

Saturday, July 1

A. Strict Pull-ups
6 x 60%

B. 3 Rounds:
30 Wall-balls
50 Med-ball Sit-ups

View Event →
Jun
18
to Jun 24

June 19 - June 24

Good luck to Gracen, Isabel and Brynn, who will be competing at Youth Nationals in Weightlifting this coming Friday and Saturday in Georgia! They have been working hard all year and this is a huge honor to be able to compete with the absolute best of the best! We love you guys and are supporting you!

Monday, June 19

A. EMOTM x 12
Odds: 6 Deadlifts at 65%
Evens: 10 Ring Push-ups

B. 4 Rounds, not for time:
250m Ski
15-20 GHD Sit-ups
100m Front Rack Carry
15-20 Calories on AB

 

Tuesday, June 20

Happy birthday Kyle N.!

A. 5 Rounds:
Strict Pull-ups at 60-70%
Followed by Max Double Unders in :60
Rest 2:00

B. AMRAP 8:00
6 Shoulder to Overhead (155/105, 115/85)
10 Box Jumps (30/24, 24/20)

 

Wednesday, June 21

Happy birthday Mike M.!

A. Front Squats
4 x 1 at :90 with :03 pause

B. 21-15-9
Burpees to Plate
Plate Overhead Overhead Squats
Ground to Overhead with Plate
(45/25, 35/15)

 

Thursday, June 22

Happy birthday Janelle!

A. Clean and 2 Jerks
Work to a max
Then, 3 Sets at 90%

B. 5 Rounds:
3-5 Musle-ups (1-3) / 10 Burpee Pull-ups (7)
20 Calorie Row

 

Friday, June 23

A. Snatch
3-3-3-2-2-1-1
Start at 70% and rest 1:30-2:00 between sets

B. AMRAP 16:00
15 Overhead Squats (95/65, OHS or FS 75/55)
60 Double Unders (40)
15 Toes to Bar

 

Saturday, June 24

Happy birthday Brian A., Dugan and Kelli Green (Saturday) and Brandon M. (Sunday)!

A. Teams of 2:
150 Wall-balls
400m Med-ball Carry
150 Med-ball Sit-ups
400m Med-ball Carry
150 Wall-balls

View Event →
Jun
11
to Jun 17

June 12 - June 17

Summer Sports Training: It’s not too late to get your athlete involved in our Summer Sports Training program! We have a class for all ages. Email lindsey@crossfitflowermound.com to get registered!  

High School Girls: 8:00 – 9:00 am
High School Boys: 8:00 – 9:00 am
Middle School Girls: 9:00 – 10:00 am
Middle School Boys: 9:00 – 10:00 am
Elementary Kids: 9:00 – 9:30 am (M/W)

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! Email lindsey@crossfitflowermound.com to get signed up!

 

Monday, June 12

A1. Split Jerk
3 at 80%
3 at 83%
3 at 85%
2 at 87%
1 at 90%

A2. Strict Pull-ups
4 x 50%

B. 2 Rounds:
100 Double Unders (65/150)
30 Burpees (24)

 

Tuesday, June 13

A. Front Squats
5 x 2 at 85% with :03 Pause

B. AMRAP 9:00
13 Pull-ups (8)
20 DB Snatches (45-50/30-35, 30-35/15-20)

 

Wednesday, June 14

A. Rope Climbs x 10

B. 6 Rounds, not for time:
:30 AB Sprint
100m Farmer Carry
15 Ring Push-ups (regular)
20 GHD Sit-ups

 

Thursday, June 15

A. Kipping Pull-ups at 60-70%
Every 2:00 for 10:00

B. 4 Rounds:
25 Wall-balls (20/14, 14/10)
8 Power Cleans (185/125, 135/85)

 

Friday, June 16

Happy birthday Regan, Liz, Erica and Stephen!

A. Push Press
Work to heavy 3
then, 3 x 3 at 90%

B. 12-9-6
Power Snatches (135/95, 95/65)
400m Sprint between rounds

 

Saturday, June 17

A. Deadlifts
5 x 5 at 75%

B. Teams of 3
75 HSPU

View Event →
May
26
to Jun 10

May 29 - June 10

We are officially OPEN at the new location! Our new address is 2707 Justin Road in Flower Mound. The old location is closed.

Summer Sports Training: Our Summer Sports Training program begins Monday, June 5. It will run through August 18 (no classes July 4th week). The High School and Middle school classes will run Monday through Thursday. Email lindsey@crossfitflowermound.com to get registered.

High School Girls: 8:00 – 9:00 am
High School Boys: 8:00 – 9:00 am
Middle School Girls: 9:00 – 10:00 am
Middle School Boys: 9:00 – 10:00 am
Elementary Kids: 9:00 – 9:30 am (M/W)

Grand Opening Celebration: Our Grand Opening is this coming Saturday, June 3! Come check out the gym from 8:00 am – 12:00 pm. We’ll have bounce houses, Airrosti, Michelle Berendt (our on-site massage therapist), What’s on Tap and more. Parking is limited, so carpool with friends! J

FREE WEEK: We have a free week of CrossFit coming up June 5 -10. All regular CrossFit classes are open and free to those who are local to the area and have never participated in a free week before. Email lindsey@crossfitflowermound.com to get signed up!

CrossFit 101 Classes:

June 12, 13 and 14: 5:15 am, 10:00 am, 6:00 pm
June 19, 20 and 22: 5:15 am, 10:00 am, 6:00 pm

Cost is $50 for the 3 sessions and will get you set up and ready for a membership! If you come 3+ times during the free week the 101 Class is only $25! Email lindsey@crossfitflowermound.com to get signed up!
 

 

Monday, May 29

Memorial Day Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Our members will come together for an open gym style Murph to honor those who have fought for our freedom!

We will not have regularly scheduled classes today.

 

Tuesday, May 30

A. Teams of 3:
5k Row
200 KB Swings
5k Row

 

Wednesday, May 31

A. Push Press + Push Jerk
2+2, work to a heavy set then do 2 at 90%

B. Every 2:00 for 20:00
Odds: 1k Assault Bike / 200m Run / 200m Ski
Evens: Max Push-ups in :45

 

Thursday, June 1

Happy birthday Amy K.!

A. Front Squat
6 x 3 at 75% with :03 Pause

B. 6 Rounds:
40 Double Unders
20 DB Snatches (40-50/30-35, 35-40/20-30)

 

Friday, June 2

Happy birthday Jim B. (Saturday), Alicia and Wayne (Sunday)!

A. Muscle-up Skill Work

B. Not for time:
10 Rounds:
9 HSPU (5 or 12 HR PU)
12 Toes to Bar (9)
15 Box Jumps (24/20, 20/16)

 

Monday, June 5

A. Front Squat
6 x 3 at 80% with :03 Pause

B. 5 Rounds:
200m Run
15 KB Swings (70/53, 53/35)

 

Tuesday, June 6

Happy birthday Yajaira!

A1. HSPU
5 x 70%

A2. GHD Sit-ups
5 x 15-20

B. AMRAP 8:00
6 Deadlifts (275/185)
12 Burpees over Bar (9)  

 

Wednesday, June 7

A1. Strict Pull-ups
4 x 70%

A2. Tall Box Jumps
5 x 5

B. 4 Rounds:
250m Row
9 Push Press (135/95, 105/75)
30 Lunges
Rest about 2:00

 

Thursday, June 8

A. EMOTM x 8
5 Power Cleans at 70-80%

B. AMRAP 12:00
3-6-9-12-15, etc
Toes to Bar
*30 (20) Double Unders between sets

 

Friday, June 9

Happy birthday Matt A. and Chris J.!

A. Partner Endurance Day!
3k Ski
4k Bike
5k Row

 

Saturday, June 10

Happy birthday Brittney and Courtney (Sunday)!

A. Snatch
6 x 1 at 85%

B. 3 Rounds:
200m Plate Carry
30 Burpees to Plate
30 Plate Squats

View Event →
May
21
to May 27

May 22 - May 27

We are officially OPEN at the new location! Our new address is 2707 Justin Road in Flower Mound. The old location is closed.

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

Monday, May22

Happy birthday Thomas and Damon! 

A. Back Squats
6 x 3 with :03 pause at 70%

B. AMRAP 12:00
15 Chest to Bar Pull-ups
20 Shoulder to Overhead (135/95)
25 Box Jumps Overs (24/20)  

 

Tuesday, May 23

A.  Snatch
5 x 2 at 85%

B. Partner:
100 KB Swings
125 Goblet Squats
150 KB Lunges
200 Sit-ups
*Every 3:00 complete 10 Burpees (each partner)

 

Wednesday, May 24

A. Push Press
3-3-3-3-3

B. Rip
5 Rounds:
200m Run
12 Thrusters
9 Box Jumps

 

Thursday, May 25

A. Deadlift
5 x 4 at 80%

B. EMOTM x 16:00
Odds: 20-25 Air Squats
Evens: 50 Double Unders
 

Friday, May 26

Happy birthday Mom (Lisa)! 

A. Clean and Jerk  
5 x 2 at 85%

B. 10-9-8-7-6-5-4-3-2-1
Thrusters (115/75)
Burpees over Bar

 

Saturday, May 27

Happy birthday Jill (Saturday) and Shawn (Sunday)! 

A. Strict Pull-ups
Max x 3 Sets
*Rest as needed between

B. 1k Row
Then, 3 Rounds:
15 HR Push-ups
15 Hang Power Cleans (135/95)
then, 1k Row

View Event →
May
14
to May 20

May 15 - May 20

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

Monday, May 15

Happy birthday Murray!

A. Deadlifts
5 x 4 at 75%

B. For time:
75 Wall-balls (20/14)
50 Burpees
30 Calorie Row

 

Tuesday, May 16

A. Strict Pull-ups
5 x 65%
*Add 2-4 Kipping C2B at the end of each set

B. 21-15-9
Hang Power Cleans (135/95, 115/75)
400m Run

 

Wednesday, May 17

Happy birthday Sandy!

A. Back Squat
2 x 10 at 50%

B. EMOTM x 16
Odds: 5-7 HSPU
Evens: 7-10 Broad Jumps

 

Thursday, May 18

A. Shoulder Press
5 x 3 at 80% or add 5-10# from last week

B. 4 Rounds:
100m Farmer Carry (53/35)
40 Walking Lunges
60 Sit-ups

 

Friday, May 19

Happy birthday Rogelio!

A. Jerk
2-2-2-2-2-2

B. AMRAP 9:00
10 Overhead Squats (95/65)
30 Double Unders

 

Saturday, May 20

A. HSPU
4 x 70%

B. AMRAP 17:00
30 KB Swings (53/35)
20 Pull-ups
600m Run

View Event →
May
7
to May 13

May 8 - May 13

Summer Sports Training: Make sure you sign your athlete up for our Summer Sports Training! If you register before May 15 you get 10% off 12+ sessions. Use Promo Code summerearlybird for discount. You can register at crossfitflowermound.wodify.com.

High School Girls: 8:00-9:00 am (M-TR)
High School Boys: 8:00-9:00 am (M-TR)
Middle School Girls: 9:00-10:00 am (M-TR)
Middle School Boys: 9:00-10:00 am (M-TR)
Elementary: 9:00-9:30 am (MW)

Classes meet June 5 through August 18 (no classes July 4th week).

Grand Opening Event: Make sure you mark your calendar for our Grand Opening Celebration event, June 3 from 8:00 am - 12:00 pm. We are looking to open our doors earlier, so this will be a celebration! We will have lots of our favorite people in attendance including: Michelle Berendt (our on-site massage therapist), Jump City (bounce houses), Airrosti and What’s on Tap!

Body Analytics: During our Grand Opening event on June 3 we will have Body Analytics testing body fat. This hydrostatic testing measures lean mass and body fat as well as resting metabolic rate. It's a 10 minute test where you submerge most of your body under water. It's the most accurate way to get body fat numbers.

You need to sign up for a time slot here… http://bodyanalyticstx.com/Signup/Club/Crossfit-Flower-Mound

They will be doing testing on June 3 and will be back again on August 26. You can go ahead and reserve times for August as well.

Memorial Day: On Memorial Day (May 29) we will host the workout Murph. From 9:00 – 11:00 am you can come in and do Murph, or a scaled version of Murph. We will NOT have regular classes that day. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile run. You can scale it however you’d like. You won’t need to sign up in advance.

 

Monday, May 8

Happy birthday Bobby!

A. Push Press
6 x 4 AHAP

B. 3 Rounds:
400m Run
2 Sets of:
12 Deadlifts (155/105, 115/75)
9 Hang Power Cleans
6 Shoulder to Overhead

 

Tuesday, May 9

Happy birthday Melina and Darrin!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Chest to Bar kipping PU at the end of each set

B. EMOTM x 12
Odds: 10 Tall Box Jumps (30/24, 24/20)
Evens: 20 Weighted Lunges

 

Wednesday, May 10

Happy birthday April!

A. Snatch
5 x 3 at 75%

B. Not for time, complete in any order:  
500m Row x 3
200m Farmer Carry
75ft Handstand Walk
50 Toes to bar
500m Ski

 

Thursday, May 11

Happy birthday Ryan!

A1. Front Squat
6 x 3 with :05 neg
*Add 5-10% from last week

A2. 5 Tall Box Jumps immediately following FS

B. 10 Rounds:
100m Sprint
15 Russian KB Swings (70/53, 53/35)

 

Friday, May 12

Happy birthday Robert C.!

A. Hang Power Cleans
6 x 2 at 83-90%

B. 10-20-30
Thrusters (95/65)
Box Jumps (24/20)

 

Saturday, May 13

Happy birthday Lauri (Sunday)!

A. AMRAP 42:00
36 Wall-balls (20/14)
36 Jumping Lunges
36 Burpees
36 Med-ball Sit-ups
800m Run

View Event →
Apr
30
to May 6

May 1 - May 6

Sign your athlete up for our Summer Sports Training Programs that begin June 5! Sign up before May 15 and get 10% off 12 sessions or more. Email lindsey@crossfitflowermound.com for more information or visit crossfitflowermound.wodify.com to get signed up! 

Monday, May 1

Happy birthday Jeff B. and Jennifer V.!

A1. Front Squat
6 x 3 with :05 Negative
*Add 5-10% from last week

A2. 5 Tall Box Jumps x 6

B. 3 Rounds:
30 Calorie Row (20)
30 Burpees (20)
Rest 3:00-4:00 between rounds

 

Tuesday, May 2

A. 15:00 of Practice:
Muscle-ups
Handstand Walking

B. AMRAP 11:00
25 Wall-balls(20/14, 20 at 14/10)
15 Pull-ups (9)

 

Wednesday, May 3

A. Deadlifts
5 x 5 at 70%

B. 2 Rounds:
800m Run
50 HR Push-ups (35)

 

Thursday, May 4

Happy birthday Cara and Ron!

A. Shoulder Press
5 x 5 at 75% or add 5-10# from last week

B. EMOTM x 14
10 Toes to Bar (7)
10 Broad Jumps (8/7, 7/6)

 

Friday, May 5

A. EMOTM x 10
Odds: 4 Power Clean and Jerk (185/125)
Evens: 40 Double Unders

B. For time:
500m Row
200m Farmer Carry (53/35/44/26)
400m Run
100m Sled Drag (185/135, 145/110)
400m Run
200m Farmer Carry
500m Row

 

Saturday, May 6

Happy birthday Scott H. and Jeremy (Sunday)!

A. Snatch
5 x 3 at 75%

B. 21-15-9
Burpee Pull-ups
Heavy KB Swings (70/53, 53/35)

View Event →
Apr
16
to Apr 29

April 17 - April 29

Next 101 Class: May 1, 2 and 4 from 5:30-6:30 pm. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Sign-ups for summer sports training have begun. Sign up before May 15 to get 10% off + Sessions. Classes will be held Monday through Thursday from June 5 through August 18 (no classes July 3-6).

High School Girls: 8:00-9:00 am
High School Boys: 8:00-9:00 am
Middle School Girls: 9:00-10:00 am
Middle School Boys: 9:00-10:00 am
Elementary: 9:00-9:30 am

Sign up at crossfitflowermound.wodify.com. Use Promo Code summerearlybird for 10% off before May 15. Email lindsey@crossfitflowermound.com with questions!

Save the dates: Saturday and Sunday, April 29 and 30. As long as inspections go well this week we should be able to move equipment in at the end of April to begin classes May 1 at our new location. We will need some help moving equipment and getting everything ready! More information will come as we know how inspections go this week.

Monday, April 17

A. Every minute on the minute x 12
Odds: 5 Hang Power Cleans
Evens: 12-15 Wall-balls

B. AMRAP 8:00
8 Shoulder to Overhead (135/95, 105/75)
150m Farmer Carry (70/53, 44/26)
150m Sprint

 

Tuesday, April 18

Happy birthday Donna S.!

A1. Shoulder Press
5 x 5 at 75% of 5RM

A2. GHD Sit-ups
4 x 15

B. 5 Rounds:
50m Heavy Prowler Push
75 Double Unders
5-8 Muscle-ups

 

Wednesday, April 19

This workout is in honor of John Lundy, LaDonna’s husband. John passed away Monday, April 3. He was such a supportive husband and father to LaDonna and Shawn. He attended every Open workout and filmed and cheered. We love this family so much and we are so sorry for their loss.

‘Lundy’
2 Rounds:
17 Pull-ups
36 Burpees
61 Sit-ups
3 Deadlifts (275/185, 205/135)
55 Calorie Row

 

Thursday, April 20

Happy birthday Peter!

A. Front Squat
6 x 3 with :05 negative at 55-65%

B. 3 Rounds:
15 HSPU (9 HSPU w/ 1 mat)
15 Power Snatches (95/65, 75/45)

 

Friday, April 21

A. AMRAP 25:00
5 Rounds:
200m Run
10 Burpees
then,
100 Walking Lunges (53/35, 44/26)
50 Burpees (35)
then, 3 Rounds:
25 KB Swings (53/35, 44/26)
25 Toes to Bar(15 or 25 V-ups)

 

Saturday, April 22

Happy birthday Jen C.!

A. EMOTM x 8
3 Snatches at 70%

B. 4 Rounds:
50 Double Unders (35)
35 Push-ups (25)

 

Monday, April 24

Happy birthday Kevin and Kyle!

A. Deadlifts
5 x 5 at 70%

B. EMOTM x 18
Odds: 20 Squats (15)
Evens: 100m Sprint

 

Tuesday, April 25

Happy birthday Jana and Jeff P.!

A. EMOTM x 8
Odds: 5 Snatches at 65-75%
Evens: 10 CTB Pull-ups

B. 21-15-9
Heavy KB Swings (70/53, 53/35)
Tall Box Jumps (30/24, 24/20)

 

Wednesday, April 26

Happy birthday Carrie!

A. Front Squat
6 x 3 with :05 negative
Add from last weeks 55-65%

B. 2 Rounds with :60 between stations:
Max Calorie Row in 2:00
Max Sit-ups in 2:00
Max Burpees in 2:00

 

Thursday, April 27

Happy birthday Erik!

A. Strict Pull-ups
5 x 65%
*Add 2-4 Kipping Pull-ups at the end of each set. Try to do CTB.

B. 4 Rounds:
3 Reps of the Bear Complex (185/125)
-Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
15 Toes to Bar
400m Run

 

Friday, April 28

Happy birthday Stacey and Whitney (Saturday)

A. Shoulder Press
5 x 5 at 75%
or add 5-10# from last week

B. With a Partner:
35 Push Jerks (135/95)
200m Bar Carry
50 Hang Cleans
200m Bar Carry
100 Deadlifts
200m Bar Carry

View Event →
Apr
1
to Apr 15

April 3 - April 15

Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Monday, April 3

Happy birthday Kelli G.!

A. Find 3RM Hang Clean

B. Festivus WOD
2 Rounds: 1:00 at each station with 1:00 rest between rounds
1. Burpees
2. Goblet Squats
3. KB Swings
4. Box Jump Overs

 

Tuesday, April 4

A. Max HSPU
Every 4:00 x 3

B. 75 Calorie Row
*Compare to 2/16

 

Wednesday, April 5

Happy birthday Susan!

A. Find 2RM Front Squat

B. Accumulate 5 Prowler Pushes
then, with a partner (you go, I go)
3 Rounds:
15 Hang Power Cleans (115/75)
15 Wall-balls
200m Run

 

Thursday, April 6

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

 

Friday, April 7

Happy birthday Katie H.!

A. Max Pull-ups
Every 4:00 x 3
*Chest to bar, chin over bar, jumping

B. AMRAP 7:00
30 Shoulder to Overhead (115/75)
Then, 3, 3, 6, 6, 9, 9… etc
Toes to Bar
Deadlifts (205/145, 165/115)

 

Saturday, April 8

Happy birthday Steven N. and Matthew C.!

A. Make up a missed max from the week

B. Not for time:
1 Prowler Push
50 Wall-balls
1 Prowler Push
50 HR Push-ups
1 Prowler Push
400m Run
1 Prowler Push
20 HSPU
1 Prowler Push  

 

Next 101 Class: May 8, 9 and 11 from 5:30-6:30 pm. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

 

Monday, April 10

Happy birthday Noel!

A. Find 5RM Shoulder Press

B. Every 6:00 x 3
400m Sprint

 

Tuesday, April 11

A. Find 1RM Jerk

B. Grace
30 Clean and Jerks(135/95)
*6:00 Cap

 

Wednesday, April 12

A. EMOTM x 10
1. 8 Push Press (135/95)
2. 15 Heavy Russianswings (70/53)

B. 5 Rounds:
8 HSPU
12 Toes to Bar
16 Calorie Row
*15:00 Cap

 

Thursday, April 13

A. Find 1RM Deadlift

B. AMRAP 9:00
30 Weighted Walking Lunges (40/25)
30 Weighted Sit-ups

 

Friday, April 14

A. Find 1RM Snatch

B. AMRAP 18:00
20 Wall-balls
16 HR Push-ups
12 Box Jumps
8 Burpees
400m Run

 

Saturday, April 15

Happy birthday Lisa C. (Saturday) and Channing (Sunday)!

A. Make-up a missed max

B. For time:
30 Power Cleans (135/95)
30 Pull-ups
30 Burpee Box Jumps (24/20)
30 Pull-ups
30 Power Cleans (135/95)

View Event →
Mar
25
to Apr 1

March 27 - April 1

Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Monday, March 27

Happy birthday Bob!

A. 17.5

Or

A. Split Jerk
5 x 2 at 85% of last weeks 1RM

B. 3 Rounds: 
25 Calorie Row
35 Wallballs 

 

Tuesday, March 28

A. Front Squat
4 x 6 at 75%

B. AMRAP 18:00
100m Suitcase Carry
20 V-ups
100m 1-arm OH Carry
20 Goblet Squats
200m Run

 

Wednesday, March 29

Happy birthday Sumit!

A. Power Clean and Jerk
Work to a heavy single in 6-7 Sets
Then, 3 x 1 at 90%

B. Pull-ups
4 x 65%
Chest to Bar, Muscle-ups and Transitions
4 x 50%

C. 3 Rounds:
75 Double Unders
40 HR Push-ups

 

Thursday, March 30

A. Push Press
6 x 4 at 75-80%

B. Partner 7k Row
Rotate every :90
Complete 6-8 Toes to Bar between rows

 

Friday, March 31

Happy birthday Lena!

A. Snatch
Work to a heavy single in 6-7 sets
Then, 3 x 1 at 90%

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

 

Saturday, April 1

A. Partner Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

View Event →
Mar
18
to Mar 25

March 20 - March 25

Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Last CrossFit Open:  We will have the last Open Workout Saturday morning starting at 9:00 am rather than Friday night. We WILL have the 5:30 pm class on Friday night and also the 8:00 am class on Saturday morning. We will NOT have Open Gym on Saturday. Sign up for heats via Wodify on Friday morning rather than Thursday night.

BBQ after the Open is complete- around 11:30-12:00. BYOB. Please RSVP via FB or email Lindsey with number of attendees so that we can have enough food.

Monday, March 20

A. 17.4
AMRAP 13:00
55 Deadlifts
55 Wall-balls
55 Calorie Row
55 HSPU

OR

A. EMOTM 7:00
5 Thrusters (135/95)

B. Every 2:00 x 8
200m Sprint  

 

Tuesday, March 21

Happy birthday Amy S.!

A. Split Jerk
Work to a heavy single in 6-7 sets
Then, 2 x 1 at 90%

B. 4 Rounds:
15 Pull-ups
20 Push-ups
30 Squats

 

Wednesday, March 22

Happy birthday Hope!

A. Back Squats
2 x 10 at 50-60%
2 x 8 at 70-75%

B. Partner Workout
4 Rounds:
40 Box Jumps (24/20)
60 KB Swings (70/53)
80 Calorie Row

 

Thursday, March 23

A. Bear Complex
5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Do a rep (Clean + FS + PP + BS + PP) 7 times before setting the bar down. Rest between rounds and complete 5 total. Add weight each set, working to your max.

B. Prowler Push
5x7 x 50m

 

Friday, March 24

A. Snatch Pull + Power Snatch + Snatch
2 + 1 + 1
50-60-65-70-75-80%

B. EMOTM x 16
1. Deadlifts x 6 at 65-75%
2. Burpee Pull-ups x 5

 

Saturday, March 25

Happy birthday Eric (Saturday) and Ryann and Laurel (Sunday)!

A. 4 Rounds:
400m Run
50 Air Squats

B. Strict Pull-ups
4 x 75%

C. GHD Sit-ups
4 x 15-25

View Event →
Mar
12
to Mar 18

March 13 - March 18

Monday March 13

A. Shoulder Press
5 x 5

B. 17.3

Or

4 rounds:
20 Calorie Row
15 Burpees
Rest 2:00

 

Tuesday March 14

A. Front Squat
4 x 4 @ 75%

B. 7:00 AMRAP
3/10, 6/20, 9/30, 12/40, 15/50, 18/60, 21/70, 24/80, 27/90, 30/100
Thrusters (95/65)  
Double-unders

Masters 75/55, sub 2x’s singles if needed.

 

Wednesday March 15

Happy birthday Kandance!

A. Every :90 x 6
6 Deadlifts + 4 Hang Cleans + 2 Shoulder to Overhead (185/135)

B. 6 rounds
200m run
12 HSPU (8 HSPU or 16 push-ups)

 

Thursday March 16

Happy birthday Tracy!

A. Strict Pull-ups
4 x 70% or
Ring Muscles-ups
4 x 60%

B. EMOTM x 20:00
3 pull-ups
5 HR push-ups
7 sit-ups
9 squats

Friday March 17

Happy birthday Sara!

A. Snatch  
work to heavy single, then 3 x 2 @ 85%

B. Workout TBD

 

Saturday, March 18

Happy birthday Chris T. and Kim R. (Saturday) and Mike S. and Anthony (Sunday)!

A. Workout TBD

View Event →
Mar
5
to Mar 11

March 6 - March 11

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

Monday, March 6

A. Deadlifts
4 x 10 at 50-60%

B. 17.2
AMRAP 12:00
2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Toes to Bar / Knees to Chest
8 DB Power Cleans

2 Rounds:
50ft Walking Lunges (50/35, 35/20)
16 Bar Muscle-ups
8 DB Power Cleans

OR

AMRAP 12:00
15 Calorie Row
15 Thrusters (75/55, 65/45)
200m Run
15 Box Jumps (24/20, 20/16)

 

Tuesday, March 7

A. Shoulder to Overhead
1 x 10 (115/75)
2 x 10 (135/95)
1 x 10 (155/105)
*Work on speed

B. AMRAP 5:00
21 Hang Power Cleans (135/95)
75 Double Unders
15 Hang Power Cleans
50 Double Unders
9 Hang Power Cleans
25 Double Unders

Masters 55+: 95/75, Single Unders

C. 1 Mile Run
*Fully Conversational Pace

 

Wednesday, March 8

A. Snatch
5 x 3 at 75%

B. EMOTMx 18
1. 5 Front Squats (from the floor: 185/125, 155/105)
2. 7 HSPU (4 HSPU or 12 Push-ups)
3. 20 Sit-ups

 

Thursday, March 9

A. Pull-ups
4 x 65%
Or Muscle-ups
4 x 50%

B. Partner:
100 Wall-balls (20/14, 14/10)
400m Med-ball Run
100 Box Jumps
400m Med-ball Run
100 Med-ball Sit-ups
400m Med-ball Run
1600m Row (switch every 200m)

 

Friday, March 10

Happy birthday Mike Y.!

A. Back Squat
4 x 8 at 65-70%

B. Workout TBD

 

Saturday, March 11

Happy birthday Jen B. (Saturday) and Katelyn (Sunday)!

A. Cleans
4 x 4 at 75-80%

B. Workout TBD

View Event →
Feb
26
to Mar 4

February 27 - March 4

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

New Schedule: This week begins our new schedule! At CF Flower Mound classes will be held Monday/Wednesday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:00, 5:00, 5:30, 6:00 and 7:00 pm, Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30, 5:45 and 7:00 pm, Friday: Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30 (5:30 after the Open is over) and Saturday 8:00 am class and 9:00-10:30 am Open Gym. Email lindsey@crossfitflowermound.com with questions!

Submit your Open Scores: You are responsible for submitting your Open score on your games.crossfit.com account. Login and submit BEFORE Monday night at 7:00 PM. We will go in and validate your scores periodically and then you’ll be able to see yourself on the leaderboard. Make sure if you are planning to do the workout Monday that you do so at any class other than the 7:00 pm class!!

Monday, February 27

A. 17.1
10 DB Snatches (50/35, 35/20, 20/10)
15 Burpee Box Jumps (24/20, 20/20- Step-ups Allowed)
20 DB Snatches
15 Burpee Box Jumps
30 DB Snatches
15 Burpee Box Jumps
40 DB Snatches
15 Burpee Box Jumps
50 DB Snatches
15 Burpee Box Jumps

OR

AMRAP 20:00
400m Run
30 Walking Lunges
30 KB Swings (53/35, 44/26)
30 Sit-ups

 

Tuesday, February 28

Happy birthday Maribel and Steven T.!

A1. Back Squat
3 x 10

A2. Pull-ups
4 x Max

B. 2 Rounds:
20 Calorie Row
30 HR Push-ups
40 Med-ball Sit-ups
50 Goblet Squats (53-35, 44/26)
100m Suitcase Carry

 

Wednesday, March 1

A1. Push Press
Find 1RM, then 2 x 2 at 85%  

A2. Toes to Bar
3 x Max

B. 4 Rounds, not for time:
8 Deadlifts (185/115, 135/95)
3 Clean and Jerks
200m Run
Rest 2:00

 

Thursday, March 2

A. EMOTM x 10
Odds: 7 HSPU
Evens: 50 Double Unders

B. 5 Rounds:
50m Sled Drag
10 Burpees
10 Push Press (115/75, 95/65)

 

Friday, March 3

 

Saturday, March 4

View Event →
Feb
19
to Feb 25

February 20 - February 25

The CrossFit Open: Make sure to get signed up for the CrossFit Open! It begins this Thursday night, the 23rd! We will have a watching party at the gym. We’ll gather there around 7:00 pm and watch every Thursday night as the workout is released.

The Open League: If you are a member of our community, you don’t want to miss this fun, internal competition! All you need to do in order to participate is sign up for the Open. We ask that you register prior to THIS Wednesday, so that we can draft teams on Thursday before the Open begins.

Point System: 
1. Participate in Friday Night Lights- 1 Point
2. Social Media Post with the gym tagged- 3 Points
3. Top 3 Male and Female-
-- 1st Place- 5 Points
-- 2nd Place- 3 Points
-- 3nd Place- 2 Points
4. Uniform- 1 Point
5. Best Dressed- 5 Points

If you plan on doing Friday Night Lights you will need to like our Facebook Page (CFL & CFFM CrossFit Open). I post heats there on Thursday night and you can choose the time that works best for your schedule. If you plan on doing FNL, we HIGHLY recommend that you NOT workout on Friday during class. Save your workout for that evening.

If you are NOT able to attend most Friday nights, please email lindsey@crossfitflowermound.com to let her know so that we can adjust the Open League teams to be evenly split. J

Next 101 Class: March 6, 7 and 9 from 5:30-6:30 PM. Cost is $50. Get registered by emailing lindsey@crossfitflowermound.com.

 

Monday. February 20

A. 5:00 on, 5:00 off
1. Squat Clean Thrusters (155/105, 115/75)
2. Calorie Row
3. 50 Double Unders and 20 KB Swings (53/35) ((35 DU and 20 KBS 44/26))
4. Burpees to 6” reach

 

Tuesday, February 21

A. Split Jerk
Work to heavy single then,
2 x 1 at 90%

B. CF Open 14.2
0:00-3:00
2 Rounds:
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups

3:00-6:00
2 Rounds:
12 OHS
12 C2B Pull-ups

6:00-9:00
2 Rounds:
14 OHS
14 C2B Pull-ups

 

Wednesday, February 22

Happy birthday Austin, Chad, James A. and Melinda!

A. In groups of 3:
7k Row
Complete 5 Man Makers every :90 (50/35, 40/25)

 

Thursday, February 23

A1. Push Press
4 x 7 at 90% of last week

A2. 5 Prowler Pushes

A3. 4 x 400m Sprint

A4. 4 x 10-15 Toes to Bar

A5. 4 x 10 Deadlifts (155/105, 115/75)

 

Friday, February 24

A. Power Cleans
4 x 6 at 70%

B. 3 Rounds:
50 Wall-balls (20/14, 35 at 14/10)
200m Run
50 Sit-ups (35)
200m Run

 

Saturday, February 25

Happy birthday Porscha!

A. Shoulder Press
5 x 5

B. AMRAP 13:00
7 HSPU (Mast: 20 Push-ups)
7 Toes to Bar
9 Burpees
9 Power Snatches (75/55, 65/45)

View Event →