CrossFit FlowerMound

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

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