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February 19 - February 24


CrossFit 101: Join us for our next CrossFit 101 Class on March 5, 6 and 8 from 6:00-7:00 pm. The cost is $50 and will get you set up and ready to join in on classes! Email lindsey@crossfitflowermound.com.

CrossFit Open: Friendly reminder that options to complete the CrossFit Open workout each week will be:

 1. Saturday morning. Heats start at 9:00 am and will go as long as we need to in order to get everyone through (likely 2-3 hours). You don’t need to attend the entire time. Just show up before your heat and warm up and you’re welcome to leave after you judge the next heat.

*You’ll register for a heat on Wodify. Heats will be posted on Thursday night at 9:00 pm. No changes will be able to be made after 3 pm on Friday. Make sure to read what you’re signing up for, as some will say RX and some will say Scaled. Depending on the workout we will only be able to accommodate a certain number of each (based on rings, weights of dumbbells, rowers, etc).

2. Monday during class. Make sure to attend any class other than 7:00 pm so that you can submit your score by 7.

3. Friday 10:00-11:00 am OR 4:00-4:30 pm. You will need to make sure you bring a buddy to judge your workout as the coaches may have personal training, etc during that time.

*The Friday workout each week will be programmed AFTER the Open workout is released so that you don’t do the same thing two days in a row. You’ll be able to see that ahead of time on Wodify. It will be posted Thursday night.

*You are responsible for submitting your score on games.crossfit.com. We can’t do it here on our end. You have until Monday night at 7:00 pm to do this. We have another 24 hours to actually verify your score, so don’t worry if it doesn’t show up on the leaderboard immediately.

 

Monday, February 19

Happy birthday Craig!

A. Unbroken Pull-ups
3-6-9-12-15-18, etc
Chest to Bar, Chin over Bar, Jumping Chest to Bar

B. CF 17.1
10-20-30-40-50
DB Snatches
Burpee Box Jumps

 

Tuesday, February 20

A. 4 Front Squats
EMOTM x 7

B. Every 2:00 x 5
30/25 Calorie Row (25/21)
Max HSPU (HR Push-ups)
Rest 3:00

 

Wednesday, February 21

A. Snatch + 2 Hang Snatch
1 + 2 x 5 Sets
*Squat is highest priority. Try going up from last week

B. AMRAP 9:00
15/15, 30/30, 45/45
Wall-balls
Box Jumps

 

Thursday, February 22

Happy birthday Chad!

A. EMOTM x 14
9 Shoulder to Overhead
45 Double Unders
(155/135/115/95, 105/95/75/65)

B1. Pendlay Rows
4 x 8

B2. AB 1 x 3:00 at 85%

 

Friday, February 23

Happy birthday Miguel!

A. Front Squat
EMOTM 7 x 2 Reps

TBD Based on Open 18.1.
Look on Wodify on Thursday night

 

Saturday, February 24

Happy birthday Mike K. and Porscha (Sunday)!

Open 18.1

Earlier Event: February 11
February 12 - February 17
Later Event: February 25
February 26 - March 3