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April 8 - April 13


* 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 a few weeks 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. 

* Free Community Workout: April 20 at 8:30 am. Bring friends and family to join us for a free workout! 

* Project Mayhem: THIS Friday starting at 6:30 pm. This is our annual Men’s event and is free. RSVP to dave@crossfitflowermound.comif you haven’t already. 

*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 April 15, 16 and 18 from 6:00 – 7:00 pm. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

 

Monday, April 8 

Happy birthday Steven N. and Cramer! 

A1. RDL 
4 x 10-12

A2. Strict Pull-ups 
4 x 50%

B. 4 Rounds: 
35 Wall-balls (20/14) 
200m Run 
35 KB Swings (53/35) 
200m Run 

 

Tuesday, April 9 

A1. Kipping HSPU Practice 

A2. Ring Rows 
4 x 10-12 

B. DT 
5 Rounds: 
12 Deadlifts
9 Hang Power Cleans 
6 Push Jerks 
155/105, 135/95, 115/75, 95/65 

 

Wednesday, April 10 

Happy birthday Noel and Cole! 

A1. Pistols 
4 x 10-12/leg

A2. Ring Push-ups 
4 x 10-15 

B. Max Reps 
3:00 on / 1:00 off
Calorie AB 
HSPU 
Weighted Step-ups 
Calorie Row 

 

Thursday, April 11

Happy birthday Jenna! 

A. EMOTM x 12 
Odds: Dynamic Pull-ups (MU/C2B/Kip)
Evens: Double Unders :20-:30 

B. AMRAP 14:00 
800m Run 
50 Renegade Rows 
800m Run 
50 DB Snatches 

 

Friday, April 12 

Happy birthday Ryan, Kane and Jessica! 

A. Step Back Lunges 
4 x 10-12 

B. Teams of 2
30 Deadlifts (225/185) 
30 Pull-ups 
200m Farmer Carry 
30 Pull-ups 
30 Push Press (115/75) 
30 Toes to bar 
200m Farmer Carry

 

Saturday, April 13 

Happy birthday Aaron and Brendan! 

A. Zachary Tellier 

For time: 
10 Burpees
10 Burpees 
25 Push-ups 
10 Burpees 
25 Push-ups 
50 Lunges 
10 Burpees 
25 Push-ups 
50 Lunges 
100 Sit-ups 
10 Burpees 
25 Push-ups 
50 Lunges 
100 Sit-ups 
150 Air Squats 

Earlier Event: March 30
April 1 - April 6
Later Event: April 12
April 15 - April 20