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February 5 - February 10


Free Community Workout: Saturday, February 17 at 8:30 am. This is free to anyone and everyone. Email lindsey@crossfitflowermound.com with questions or to register ahead of time!

Monday, February 5

A. Front Squat
EMOTM 6 x 5
*add from last week

B. CF 15.4
8:00  AMRAP
3 HSPU
3 Cleans (185 / 125)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 Cleans


 Tuesday, February 6

Happy birthday Fraser!

A. Pendlay rows
4 x 8

B. EMOTM x 14
7 STOH
35 Double-unders
STOH - 155/135/115/95
105/95/75/65


Wednesday, February 7

Happy birthday Brad P.!

A. Clean and Jerk
E2M x 5 sets x 3 reps
add 10 lbs each round

B. Unbroken sets of pull-ups
3-6-9-12-15-18-21
CTB, Chin over, Jumping Chest to bar

C. Bike 3 x 2:00 @ 85% cals


Thursday, February 8

A. Front Squat
6 x 3 @ Monday’s weight
EMOTM x 6 x 3

B. 5 unbroken sets of 20 box jumps
try to rest no more than :90 between efforts
*unbroken = no pause during all 20 bus’s

C. 3 x 250m rows @ 85%

Friday, February 9

A. Snatch + 2 Hang snatch
5 sets @ 70-80@ of snatch
*squat is highest priority


B. 4 rounds
20 DB snatches
20 Toes-to-bar

Saturday, February 10

Happy birthday Tyler (Saturday) and Derek H. (Sunday)!

A. Push-press
8-8-8-8-8
*add weight each time
*start round 50% of 1RM

B. For time:
25 burpees
25 CTB pull-ups
20 burpees
20 CTB pull-ups
15 Burpees
15 CTB pull-ups
10 Burpees
10 CTB pull-ups

Earlier Event: January 28
January 28 - February 3
Later Event: February 11
February 12 - February 17