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January 30 - February 4

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!

FREE COMMUNITY WORKOUT: This Saturday, February 4 at 8:00 am at the Flower Mound location (3001 Long Prairie Rd St 200). It’s free for anyone so come by for an awesome workout!

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.



Pull-up Program: This week we are starting a new pull-up program. We will post each day on Wodify and you can come in early or stay a little late to complete it. Everyone had really awesome results from our last pull-up program, so make an effort to follow each day.

Monday, January 30

Happy birthday Lorie!

A. Every :90 x 7
3 Snatch at 75-80%

B. 3 Rounds:
50 Walking Lunges
100m Suitcase Carry (53/35, 44/26)
20 Med-ball V-ups (20/14, 14/10)
12 HSPU (10)


Tuesday, January 31

A. Snatch Balance
4 x 6 at 65-70% of Snatch 1RM

B. 1k Row
Rest 3:00
40/30 Chest to Bar Pull-ups (Chin)
Rest 3:00
800m Run
Rest 3:00
40/30 Chest to Bar Pull-ups


Wednesday, February 1

Happy birthday Catherine!

A. Back Squat
3 x 10 at 70%

B. AMRAP 18:00
15 Box Jumps (24/20, 20/16)
12 Push Press (115/75, 85/55)
9 Toes to Bar


Thursday, February 2

Happy birthday Shanda and Miki!

A. Every :90 x 7
5 Power Cleans at 75%

B. 500m Row x 3
*Rest as needed. +/- :03


Friday, February 3

Happy birthday Matthew Chapman and Donovan!  

A. For time
4 Rounds:
50m Prowler Push
20 Wall-balls (20/14, 14/10)
10 Toes to Bar
20 Burpees
3 Muscle-ups
Rest 3:00

Earlier Event: January 22
January 23 - January 28
Later Event: February 5
February 6 - February 11