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April 22 - April 27

* Team Series: Every summer we do a fun team event that spans a few months. 
-Divisions: RX, Scaled and Party 
Party Division will be able to scale really any weight and can be mix gender. 
-This year the cost will be $30/person, BUT WILL INCLUDE A T-SHIRT OR TANK. 
-It's competition style, but totally for fun. No judges. No leaderboard. No winner and loser. 
-May 5 (maybe with some margaritas after), June 23, July 14 and August 11). Event will begin at 2:00 and will likely last about 2 hours. 
-Only a few weeks until the first event! Every person needs to register at under ‘Sessions’ and ‘Team Series’. Email lindsey@crossfitflowermound with your tank or t-shirt size. 

*Shoulder Mobility Workshop:Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move 

* CrossFit 101: Join us for our upcoming 101 Class May 6, 8 and 10 from 4:45-5:45 am or May 20, 21 and 23 from 6:00 – 7:00 pm. The cost is $50. Email to register. 

*Summer Sports Training: Get registered for our Summer Sports Training Programs! Elementary (incoming 1st-5th) will meet Tuesday and Thursday from 8:00 - 9:00 am and Middle School (incoming 6th-8th) will meet Monday, Wednesday and Friday from 8:00 - 9:00 am. Early bird discount (10%) off ends on April 30! Email for more information. You can register at (use discount code earlybird).

Monday, April 22 

Happy birthday Jen C.! 

A1. Shoulder Press 
4 x 10 +from last week 

A2. DB Bent Rows 
4 x 10 

B. Tabata AB (:20 on / :10 off x 8) 
Rest 3:00 
then, 21-15-9
KB Swings (53/35) 
Calorie Row
Rest 3:00 
then, 800m Run 


Tuesday, April 23 

Happy birthday Jason B.! 

A1. RDL 
4 x 8-10 

A2. PVC Push-up 
4 x 15 

B. Ski Sprints 
6 x :30 
Rest :90 

6 x 5-10 Burpees 
Rest :90
*Finish burpees in :30 


Wednesday, April 24 

A. EMOTM x 6 
5 Hang Power Clean and Jerk

B. AMRAP 25:00 
30 Pistols 
15 Pull-ups 
30 Wall-balls 
15 Toes to Bar / Tuck-ups 
30 Box Jumps 


Thursday, April 25

Happy birthday Jeff P.! 

A. Step Back Lunges 
5 x 8-10 +from last week 

B. 4 Rounds: 
15 Front Squats (95/65) 
15 Push Press 


Friday, April 26

Happy birthday Stefanie, Meredith and Carrie! 

A. Every :90 x 6

8-12 Pull-ups

B. Every 5:00 x 4 
400m Run 
20 DB Snatches 
15 Tuck-ups 



Saturday, April 27

Happy birthday Erik (Saturday) and Adam and Carlos (Sunday)!

A. Kipping HSPU Practice 

B. Blake 
4 Rounds: 
100ft Walking Lunges with 45lb Plate Overhead 
30 Box Jumps (24) 
20 Wall-balls (20/14) 

Earlier Event: April 12
April 15 - April 20
Later Event: April 27
April 29 - May 4