CrossFit FlowerMound

23.2 is in the books for most of our athletes. Lots of PRs… after 15 minutes of running and burpees.

Raise your hand if you got a new PR! 🙋🏽‍♂️

*Upcoming 101 Class: Join us for our upcoming 101 Class on September 23, 24 and 26 from 6:00 - 7:00 pm. The cost is $50, and you get that back as credit towards your first month when you finish. Email [email protected] to get registered!

PARTNER WEEK! IF YOU HAVE A FRIEND OR FAMILY MEMBER WHO HAS BEEN INTERESTED IN COMING TO TRY CROSSFIT, HAVE THEM JOIN YOU FOR A PARTNER WORKOUT THIS WEEK! THEY CAN FILL OUT A WAIVER AT CROSSFITFLOWERMOUND.WODIFY.COM.

Monday, September 16

Happy BIrthday Jace, and Rogelio!

A. Helen make-up

or

With a partner
AMRAP20
75 KB Swings (53/35)
200m KB Carry
75 KB Squat Cleans
200m KB Carry
75 Toes-to-bar
200m KB Carry
75 KB Step-ups (24/20)
200m KB Carry

Tuesday, September 17

A. With a partner:
2K Row
50 HSPU / 75 HR PU
50 OHS (95/65) / 50 FS (95/65)
100/75 Calories Ski
50 HSPU / 75 HR PU
50 OHS (95/65) / 50 FS (95/65)

Wednesday, September 18

A. In teams of 4
150/100 cals on bike
*2 must hold barbell off ground
(225/175), (185/125)
200 Sit-ups
*2 must hold plate above head
(45/25), (35/15)
200m lunge
*2 must carry kbs
(53/35), (44/26)

Thursday, September 19

Happy Birthday Dave, Courtney L, and Zach!

A. With a partner
Double DT
10 Rounds
12 Deadlifts
9 Hang Cleans
6 Push-Jerks

Friday, September 20

Happy Birthday Kim S!

A. With a partner
2 Rounds
1,600m relay
45 Pull-ups or 15 Muscle-ups
1,600m relay
45 Thrusters (95/65)

Saturday, September 21

A. Hot Shots 19
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull-ups
400m run

Elementary and Middle School Summer Sports Training Info!

As we are getting some warmer weather we are gearing up for some of our Summer Sports Training Programs! More information will be released soon, but here is your Elementary and Middle School program information!

June 3 through August 2 (no classes July 4th week)

Elementary (incoming 1st-5th)
Tuesday and Thursday from 8:00-9:00 am

Middle School (incoming 6th-8th)
Monday, Wednesday and Friday from 8:00-9:00 am

Cost:
4 Session Punchcard: $54
8 Session Punchcard: $104
16 Session Punchcard: $150
20 Session Punchcard: $192
24 Session Punchcard: $264
*Cost includes t-shirt.

Sign up before May 1 and get 10% (code earlybird) for 12+ sessions at crossfitflowermound.wodify.com under 'Sessions'.

10% off second sibling using code siblingdiscount.

Email questions to [email protected]

CURRENT KIDS AND TEENS PROGRAM will remain the same in the evening.

Visit our updated page over on CrossFit Flower Mound! We have merged everything over to that page! 🙂

Upcoming 101 Classes: May 21, 22 and 24 from 7:00 – 8:00 pm. Email [email protected] 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

Upcoming 101 Classes: May 21, 22 and 24 from 7:00 – 8:00 pm. Email [email protected] 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.

Monday, May 7

A. Back Squat
6 x 6 at 70%
Every :90

B. 4 Rounds:
15 KB Swings (70/53)
200ft Suitcase Carry (53/35)
10 Tall Box Jumps (30/24)
50ft 1 Arm Overhead Carry (53/35)

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

Tuesday, May 8

Happy birthday Bobby!

A. Hip Hinge: Glute Ham Raises
4 x 50%

Pressing: Push Press
6 x 6 at 60%
Every :90

B. 200 Cal on Row, Ski, Bike
Every :90 perform 7-10 C2B Pull-ups

Wednesday, May 9

Happy birthday Mel and Darrin H.!

A. Strict Pull-ups
4 x 50%
Every :90

B. Every 5:00 x 5
50 Double Unders
40 Lunges
200m Run

C. Hip Hinge: Step-ups
20 Reps each leg

Pressing: Tempo Push-ups
20 Reps with 3-5 count up/down

Thursday, May 10

Happy birthday April and Leo!

A. Hip Hinge: Deadlifts
5 x 5 at 70%
every 2:00

Pressing: Shoulder Press
5 x 5 at 70%
every 2:00

B. AMRAP 13:00
5 Burpees over Bar
5 Clean and Jerks (155/105)
10 Toes to bar

Friday, May 11

A. Tempo Ring Rows
4 x 5-7 3-5 Count

B. Hip Hinge: Good mornings
4 x 15

Pressing: Handstand Push-ups
4 x 50%

C. Partner of 3
AMRAP 15:00
30 Thrusters (95/65)
10 Tall Box Jump Overs (30/24)
20 Thrusters (115/75)
20 Box Jump Overs (24/20)
10 Thrusters (135/95)
30 Box Jump Overs (20/16)

Saturday, May 12

Happy birthday Robert!

A. Make-up any missed strength work

B. 1k Row
30 Wall-balls
30 Power Snatches (75/45)
60 Wall-balls
60 Power Snatches
1k Row

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email [email protected] to get registered!

Team Series: Our 1st of 4 Team Series is coming up this SUNDAY, May 6 at 2:00 PM. Workouts will be released on Facebook on Sunday night. Based on the workouts posted you will decide whether you want to do RX or Scaled for the full day. You’ll register on Wodify under the appropriate division no later than Thursday at noon. When you show up on Sunday teams will be picked at random for you. This event is FREE, does not count as one of your sessions for the week and is for members only. It’s just a fun way to be with friends and get a great workout in- it will be a fun time, don’t miss out. ALL skill levels are welcome… it’s JUST FOR FUN!



Monday, April 30

A1. Step-ups
4 x 10 (each leg)

A2. Tempo Ring Rows
4 x 5-8

B. AMRAP 6:00
6 Thrusters (115/75)
6 Box Jumps Overs
rest 3:00
AMRAP 6:00
15 Cal Row
10 Power Snatches (115/75)



Tuesday, May 1

Happy birthday Jeff!

A1. Good Mornings
3 x 15

A2. Strict Handstand Push-ups
4 x -1

B. 12-10-8-6-4-2
Deadlifts (225/155)
Burpees Over Bar



Wednesday, May 2

A. Strict Pull-ups
4 x -1

B. 4 Rounds:
500m Row
400m Run
Rest 4:00



Thursday, May 3

A. Thrusters
7-7-7-7

B. AMRAP 4:00 x 3
5 Burpee Chest to Bar Pull-ups
10 Russian Swings
20 Double Unders
Rest 2:00



Friday, May 4

Happy birthday Justin and Cara!

A. EMOTM x 10
3 Power Cleans at 75-80%

B. AMRAP 16:00
25 Wall-balls
10 HSPU
200m Run



Saturday, May 5

Happy birthday Melissa!

A. Floor Press
5-5-5-5-5

B. Teams of 4
100 Thrusters (75/45)
100 Toes to Bar
100 Cal Ski
Every 1:00 1 person runs 200m

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email [email protected] to get registered!

Monday, April 23

A. Back Squat
6RM

B. Tempo Push-ups
4 Sets

C. Suitcase Carry
4 x 50ft/ Side

Tuesday, April 24

Happy birthday Kyle S.!

A. Pendlay Rows
3 x 12-15 w/ pause

B. EMOTM x 21
1. 5-7 Toes to Bar
2. 10/7 Cal Row
3. 7 Box Jump Overs

Wednesday, April 25

Happy birthday Jeff P.!

A. Push Press
6RM

B. Not for time:
DB OH Carry 4 x 50ft
Double Unders 4 x 50
Side Planks 4 x :30

Thursday, April 26

Happy birthday Carrie and Stefanie!

A. Glute Ham Raises
Max Set- up to 10 Reps
OR Make-up Test you’ve missed

B. With a Partner complete 1 Round then rotate:
10 Chest to Bar Pull-ups
20 Wall-balls
10 Chest to Bar Pull-ups
20 One Arm OH Walking Lunges with DB

Friday, April 27

Happy birthday Erik!

A. Make-up a Test

B. 3 Rounds:
1k Run
Rest 3:00
1k Row
Rest 3:00

Saturday, April 28

Happy birthday David D. (Sunday)!

A. Make-up a Test

B. In teams of 4:
2 Rounds:
150 Double Unders / 300 Singles
200m Walking Lunges
150 Push-ups
100 Cal Row

Monday, April 16

A. Glute-ham Raises
4 x 8-10

B. Every 3:00 x 10
Complete 1 of the following:
400m Run
25 Cal AB
35 Cal Row
35 Cal Ski



Tuesday, April 17

Happy birthday Dede!

A. Make-up Pull-up or HSPU Test
3:00 x 4

B. 3 Rounds:
40 Overhead Walking Lunges (45/25)
40 Burpees to Plate



Wednesday, April 18

A. Deadlift
1RM

B. Kipping Pull-ups
Every 2:00 x 4
*Max set in :30



Thursday, April 19

A. Push Press
6-6-6

B. 200m Run
12-10-8-6-4-2
Shoulder to Overhead (135/95)



Friday, April 20

A. Ring Rows

B. Teams of 3
3 Rounds or 26:00 AMRAP
1k Row
50 Box Jump Overs
50 HSPU



Saturday, April 21

Happy birthday Lisa (Saturday) and Jen C (Sunday)!

A. Back Squat
6-6-6

B. :60 at each station x 4
Box Jumps
Push Jerks (135/115/95, 95/75/65)
Toes to bar