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February 6 - February 11

CrossFit Open: 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.


Starting February 27 we will begin our new early morning schedule of: Monday through Friday 4:45, 5:15, 5:45 am and 6:15 am.


Monday, February 6

Happy birthday Fraser!

A. Back Squat
2 x 12 at 70%
1 x 5 at 80%

B. Teams of 3, you go, I go style.
AMRAP 25:00
10 Calorie Row
5 Burpee Box Jumps (24/20)
10 Toes to bar


 Tuesday, February 7

Happy birthday Brad P.!

A. Power Cleans
6 x 4 at 80%

B. 13.3
AMRAP 12:00
150 Wall-balls (20/14)
90 Double Unders (60 DU or 200 Singles)
30 Muscle-ups (20 Burpee Pull-ups)


Wednesday, February 8

A. Push Press + Jerk
6 x 2+2 AHAP, same weight for all

B. 3 Rounds:
1:00 on / :30 off
Med-ball V-ups
DB Snatches (40/25)
100m Farmer Carry (53/35)
Burpees to Touch


Thursday, February 9

Happy birthday Rob S.!

A1. HSPU 4 x 7-10

A2. OH DB Lunges 4 x 20

A3. C2B Kipping Pull-ups 4 x 80%

A4. Backward Sled Drag 4 x 50m

A5. 200m Run x 4


Friday, February 10

A. Snatches
Every 2:00, 6 x 4 at 80%

B. 3 Rounds:
20 Thrusters (75/55, 65/45)
20 Toes to Bar

Saturday, February 11


Happy birthday Michelle and Derek H.!

A. 6 Deadlifts (275/185)

B. 20-16-12-8
Calorie Row
Box Jumps (24/20, 20/16)
KB Swings (70/53, 53/35)

Earlier Event: January 28
January 30 - February 4
Later Event: February 12
February 13 - February 18