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April 29 - May 4


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

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

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

 

Monday, April 29

Happy birthday Brandi and Cory! 

A1. RDL 
4 x 8-10

A2. Bicep Curls 
4 x 15 

B. AMRAP 5:00
Max Rep Wall-balls 
Rest 2:00 
AMRAP 5:00 
Max Rep Toes to Bar 
Rest 2:00 
AMRAP 5:00 
Max Rep Calorie Row 

 

Tuesday, April 30 

A1. Shoulder Press 
4 x 8

A2. Plank Hold 
4 x 1:00 – 1:30 

B. Teams of 2
100 KB Swings 
400m KB Carry 
100 KB Squats 
400m KB Carry 
100 KB Push Press 
400m KB Carry 

 

Wednesday, May 1 

Happy birthday Jeff B.! 

A. Strict Pull-ups 
6 x 6 

B. 2 Rounds, for 2 Scores 
1k Row 
20 Deadlifts (135/95) 
15 Front Squats 
10 Shoulder to Overhead 
5 Snatches 
rest 4:00 

 

Thursday, May 2 

A. 3 Power Cleans + 1 Front Squat 
EMOTM x 8:00 at 75% 

B. 18-15-12-9-6-3 
Toes to Bar 
Walking Lunges (per leg) 

 

Friday, May 3 

A1. Ring Push-ups. 
5 x 12-15 

A2. Double KB Swings 
4 x 10-12 

B. :30 / :60 off x 4 Rounds
Ski 
Pull-ups 
AB
Box Jumps 

 

Saturday, May 4 

Happy birthday Kasey, Justin W., Ron and Cara (Saturday) and Melissa (Sunday)! 

A. Kipping Pull-up Work 

B. ‘Roy’
5 Rounds: 
15 Deadlifts (225/165) 
20 Box Jumps 
25 Pull-ups 

Earlier Event: April 21
April 22 - April 27
Later Event: May 5
May 6 - May 11