Dec
9
to Dec 15

December 10 - December 15

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

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

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

 

Monday, December 10

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

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

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

 

Tuesday, December 11 

Happy birthday Chloe and Joel! 

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

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

 

Wednesday, December 12 

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

 

Thursday, December 13 

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

A. Back Squat 
2-2-2

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

 

Friday, December 14 

Happy birthday Brad W.

A. In 5:00 

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

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

 

Saturday, December 15

Happy birthday Michelle O.! 

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

View Event →
Dec
14
to Dec 22

December 17 - December 22

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

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

 

Monday, December 17

Happy birthday Jeff S.! 

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

 

Tuesday, December 18

Happy birthday Traci! 

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

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

 

Wednesday, December 19 

Happy birthday Scott J. and Bryce! 

A1. Deadlift 1.1.1.1 at 60%

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

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

 

Thursday, December 20 

Happy birthday Kirsten! 

A. Back Squat 
1-1-1

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

 

Friday, December 21 

Happy birthday Morgan and Brian! 

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

B. 4 Rounds: 
400m Run 
50 Air Squats 

 

Saturday, December 22 

Happy birthday Carmen and Brett D.! 

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

View Event →

Nov
30
to Dec 8

December 3 - December 8

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

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

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

 

Monday, December 3

Happy birthday Nick! 

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

Tuesday, December 4

Happy birthday Ann L.! 

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

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

 

Wednesday, December 5 

Happy birthday Kirk and James F.!

A1. Deadlift 
1-1-1-1 at 50%


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

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

 

Thursday, December 6 

Happy birthday Amatey and Brandy! 

A. Back Squat 
3-3-3

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

 

Friday, December 7 

Happy birthday Elisabeth! 

A. EMOTM x 7 
3 Power Snatches (singles) 

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

 

Saturday, December 8 

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

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

View Event →
Nov
25
to Dec 1

November 26 - December 1

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

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

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

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

 

Monday, November 26 

Happy birthday Krystal! 

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

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

 

Tuesday, November 27

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

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

 

Wednesday, November 28 

Happy birthday Casey, Jody and Colby! 

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

 

Thursday, November 29 

A. Back Squat 
4-4-4

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

 

Friday, November 30

Happy birthday Coleman!

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

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

 

Saturday, December 1

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

 Community Workout at 8:30 am! 

View Event →
Nov
17
to Nov 23

November 19 - November 24

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

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

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

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

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

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

 

Monday, November 19 

Happy birthday Angela C., Valerie and Eric! 

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

 

Tuesday, November 20 

Happy birthday Paul and Stu! 

A. 5:00 Max Row for Meters- Retest 

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

 

Wednesday, November 21 

Happy birthday Katie! 

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

 

Thursday, November 22 

Happy birthday Ann V.! 

Closed for classes. Happy Thanksgiving! 

 

Friday, November 23 

Happy birthday Monica! 

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

 

Saturday, November 24 

Happy birthday Dylan (Sunday)! 

View Event →
Nov
11
to Nov 17

November 12 - November 17

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

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

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

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

 

Monday, November 12

Happy birthday Tomas and Christi S.! 

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

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

 

 

Tuesday, November 13 

A. Floor Press 
Work to Heavy 3 

B. Single Arm DB Push Press 
6 x 4-5 

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

 

 

Wednesday, November 14 

Happy birthday Morgan! 

A. Mobility Work + OHS Work 

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

 

 

Thursday, November 15 

A. Back Squat
Find a hard set of 5 

B. Cossack Squats 
3 x 5 *light

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

 

 

Friday, November 16

Happy birthday Scott Boose and Matt C.! 

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

B. Sled Pull
Accumulate 5 Trips 

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

 

Saturday, November 17 

Happy birthday Minu and Stephanie W.! 

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

Partner 2
Rowing

Partner 3
Resting

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

View Event →
Nov
4
to Nov 10

November 5 - November 10

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

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

 

Monday, November 5 

Happy birthday Lisa S.! 

A. Floor Press 
Work to Heavy 5 

B. Single Arm Seated Arnold Press 
5 x 7 

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

 

 

Tuesday, November 6 

A. Mobility Limiter 

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

 

 

Wednesday, November 7 

A. Back Squat
Find Challenging Set of 10 

B. Single Leg Box Step-ups 
3 x 10

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

 

 

Thursday, November 8 

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

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

B. Death by Power Clean and Jerk 
165/115

 

 

Friday, November 9 

 Happy birthday Jennifer G. and Jerry S.! 

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

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

Saturday, November 10 

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

View Event →
Oct
26
to Nov 3

October 29 - November 3

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

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

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

Monday, October 29

A. Mobility Limiter

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

Tuesday, October 30

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

A1. Back Squat
Find challenging set of 15

A2. Cossack Squat
3 x 10/leg

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

Wednesday, October 31

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

A2. Sled Pull
Accumulate 5 Trips

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

Thursday, November 1

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

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

Friday, November 2

Happy birthday Alex and Kevin!

A1. Floor Press
2-2-2-2

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

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

Saturday, November 3

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

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

View Event →
Oct
20
to Oct 27

October 22 - October 27

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

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

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

 

Monday, October 22

Happy birthday Akshay!

A1. Back Squat
3 x 3 (5501)

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

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

 

Tuesday, October 23

Happy birthday Jake M. and Diana!

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

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

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

 

Wednesday, October 24

Happy birthday Victoria!

A. Rowing Work

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

 

Thursday, October 25

Happy birthday Scott S.!

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

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

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

 

Friday, October 26

Happy birthday Ceci!

A. Mobility + OHS Work

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

 

Saturday, October 27

Happy birthday Odette and Ishu!

View Event →
Oct
13
to Oct 20

October 15 - October 20

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

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

 

Monday, October 15

Happy birthday Lacey, Travis and Chris M.!

A1. Accumulate 20 Strict Pull-ups

A2. Seated Sled Pull x 5

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

 

Tuesday, October 16

Happy birthday Colin!

A. Rowing Tech: The Catch

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

 

Wednesday, October 17

Happy birthday Mallory S. and Matthew Chapman!

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

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

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

 

Thursday, October 18

A. Mobility Limiter + Thoracic Extension + OHS Work

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

 

Friday, October 19

A1. Back Squat
3 x 5 (5501)

A2. Cossack Squats
3 x 7/leg

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

 

Saturday, October 20

View Event →
Oct
6
to Oct 13

October 8 - October 13

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

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

 

Monday, October 8

Happy birthday Jimmy A. and Dub!

A. Rowing Technique Work

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

 

Tuesday, October 9

Happy birthday Laura K.!

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

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

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

 

Wednesday, October 10

A. Mobility Limiter + Thoracic Extension + OHS Work

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

 

Thursday, October 11

A1. Back Squat
3 x 8 (2501)

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

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

 

Friday, October 12

Happy birthday Derrick!

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

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

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

 

Saturday, October 13

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

View Event →
Sep
29
to Oct 6

October 1 - October 6

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

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

 

Monday, October 1

Happy birthday Amber K.!

A1. Floor Press
10-10-10-10

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

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

 

Tuesday, October 2

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

A. Ankle Dorsiflexion Test
Shoulder Flexion Test

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

 

Wednesday, October 3

A1. Tempo Back Squats
3 x 5

A2. Cossack Squats
 3 x 10/leg

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

 

Thursday, October 4

Happy birthday Ceresa and Jeremy!

A1. Pull-ups
Accumulate 15 Strict Tempo

A2. Accumulate 5 Sled Pulls

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

 

Friday, October 5

Happy birthday Kathryn!

A. Max Calorie Row in 5:00

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

 

Saturday, October 6

Happy birthday Veronica (Sunday)!

View Event →
Sep
23
to Sep 29

September 24 - September 29

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

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

 

Testing Week!

Monday, September 24

Happy birthday Matt J.!

A. Clean Complex
Work to a heavy single

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

 

Tuesday, September 25

Happy birthday Angela K.!

A. Hip Hinge: Deadlift 1RM

Press: Shoulder Press 1RM

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

 

Wednesday, September 26

A. 3 Set Pull-up Test

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

 

Thursday, September 27

A. 3 Set HSPU Test

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

 

Friday, September 28

Happy birthday Scott!

A. Front Squat 1RM

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

 

Saturday, September 29  

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

A. Make-up any missed tests

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

View Event →
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 →