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May 13 - May 18

* CrossFit 101: Join us for our upcoming 101 Class 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. Email for more information. You can register at

*Matt’s x 3 Going Away Party: Join us on Monday, May 20 from 6:30-8:30 pm at Marty B’s to wish our three Matts well. Matt Mikesell is moving to Minnesota later this month. Matt Brisebois accepted an Assistant Professor position at the University of South Carolina Upstate and will be moving mid-July. Matthew Cramer will be going to OU in the fall and will be moving there in August. Please RSVP on the Facebook side or via email so we can let them know how many to expect!

*Memorial Day Murph: Join us for our annual Memorial Day Murph on Monday, May 27 from 8:30 - 11:00 am. It’s free and doesn’t count as a session for the week. Murph is a 1 mile run, 100 Pull-ups, 200 Push-ups and 300 Squats and 1 mile run. You can do it weighted, with a partner, half of it by yourself.. whatever you’d like! Email with questions!

Monday, May 13

A1. Back Squat
4 x 10 at 85% of last week 

A2. Strict Pull-ups
4 x Max Effort 

B. For time:
30 Burpees
50 Double Unders
30 Thrusters (95/65)
50 Double Unders 
30 Burpees

Tuesday, May 14

Happy birthday Kadi and Dominique!

4 x 8-10 

B. Nicole 
AMRAP 20:00
400m Run
Max Rep Pull-ups 

Wednesday, May 15 

Happy birthday Murray! 

A. Push Press
4 x 12-15 

B. 3 Rounds:
40/30 Cal AB
30 Push-ups
20 KB Swings
Rest 3:00 

Thursday, May 16 

Happy birthday Mishi and Savana! 

A. Weighted Step-ups
4 x 8-10 / leg 

B. AMRAP 16:00 
50ft Front Rack Carry
30 DB Snatches
20 Toes to Bar
10 Cal Ski 

Friday, May 17

Happy birthday Sandy and Nick! 

A. EMOTM x 7
2 Power Clean and Jerks at 80% 

B. 5 Rounds:
20 Box Jumps (24/20)
300m Run 

Saturday, May 18 

Happy birthday Ashley A and Mackenzie (Saturday) and Rogelio (Sunday)! 

A. Kipping Pull-ups
5 x 12-15 

B. Loredo
6 Rounds:
24 Squats
24 Push-ups
24 Walking Lunges
400m Run

Earlier Event: May 5
May 6 - May 11
Later Event: May 18
May 20 - May 25