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January 23 - January 28

CrossFit 101 Class: January 30, 31 and February 2 from 5:00-6:00 am. Cost is $50 and that will get you ready to begin classes! Email to register!

Project Mayhem: Mark your calendar for our annual men’s night! Project Mayhem is Friday, February 3 from 6:30-9:30 pm. Email to get registered. The event is $25 and will include a t-shirt.

CrossFit Open: The CrossFit Open registration started last week! Our goal is to have 100+ athletes register. Sign up under CrossFit Flower Mound as your affiliate.

The CrossFit Open is an online competition. You register at It begins February 24 and ends March 27. Each week a workout is released on Thursday night. You have until Monday night at 7:00 pm to enter a score there on their website. There will be an RX and a Scaled version of each workout so ANYONE can participate. You are then ranked against everyone in the WORLD! It's a great way to push yourself to the next level, challenge yourself a bit and have some fun with our community. Again, any fitness level can compete in this.

We have an event called Friday Night Lights every Friday night during the Open. We will begin at 5:30-ish pm and run heats until we finish. You will sign up for a heat on our Open Facebook site each week and then come complete the workout with a judge. It's an awesome atmosphere that you don't want to miss.

We also do the workout in class every Monday, along with an alternate workout if you already completed the workout at FNL.


Monday, January 23

Happy birthday Trent!

A. Power Clean
EMOTM 6 x 4 at 75%

B. Open 11.6
AMRAP 7:00
3, 6, 9, 12…etc (2, 4, 6.. etc)
Thrusters (95/65)
Chest to Bar Pull-ups   


Tuesday, January 24

Happy birthday Brett!

A1. Back Squat
2 x 15 at 65%
1 x 20 at 40%

4 x 70%

B. On a Running Clock:
0:00- 200m Run
1:30- 400m Run
4:00- 800m Run
10:00- 400m Run
12:30- 200m Run


Wednesday, January 25

Happy birthday Ruth!

A. EMOTM x 16
Odds: 5 Push Press at 65-70%
Evens: 6-8 Toes to Bar

B. For time:
150 Russian KB Swings (70/53, 53/35)
*Perform 8 HSPU or 20 Push-ups every time you set KB down.


Thursday, January 26

Happy birthday Caitlin!

A. Every :90 x 6
5 Snatches at 70%

B. AMRAP 24:00
600m Row
40 Burpees
50 Walking Lunges
:60 Hollow Hold
50 Double Unders
40 Broad Jumps
600m Run


Friday, January 27

A. Deadlifts
4 x 10 (225/135, 185/110)
Unbroken and controlled

B. 2 Rounds:
50 Overhead DB Walking Lunges (40/25, 25/15)
50 V-ups


Saturday, January 28

Happy birthday Kim D. (Saturday) and Mandy (Sunday)!

A. EMOTM x 10
3 Thrusters (135/95, 105/75)

B. AMRAP 12:00
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
200m Run

Earlier Event: January 14
January 16 - January 21
Later Event: January 28
January 30 - February 4