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January 21 - January 26


* Upcoming 101 Classes: January 21, 23 and 24 from 7:00 – 8:00 pm or February 4, 6 and 8 from 4:45 – 5:45 am. Join us for one of those to get going with a monthly membership! Email lindsey@crossfitflowermound.comto get registered! 

*Strength and Beauty: Our annual all women’s event will be held on Friday, February 1 at 6:30 pm. If you aren’t on Facebook RSVP to lindsey@crossfitflowermound.com before THIS Wednesday, January 30 so we can get a head count. I will break everyone into teams and we will complete workouts. All skill levels welcome! After we will hang out! The t-shirt that will be released that night is posted for pre-order. If you haven’t seen it and are interested in getting one email me and I can send you a picture!

*Community Workout: Our next Community Workout is scheduled for THIS Saturday, January 26 at 8:30 am. Join us for a free, fun workout! Email lindsey@crossfitflowermound.comfor more information. 

*Tuesday Nutritional Seminars: Every Tuesday for the month of January join us on Facebook Live as David and Shayla answer your questions about nutrition. You won’t want to miss it. 

 

Monday, January 21 

A. EMOTM x 10
1 High Hang Snatch 
1 Overhead Squat 
1 Snatch

B. For time: 
50 Cal Row 
50 Double Unders 
50 KB Swings (53/35) 
50 Double Unders 
50 Cal Row 

 

Tuesday, January 22 

Happy birthday Andy R.! 

A. Squat W2D1 
4 x 8 at 70% 

B. 5 Rounds: 
200m Run 
10 Double KB Push Press (53/35) 
10 DB KB Front Squat 
10 Burpees 

 

Wednesday, January 23 

A1. Deadlift 
5-5-5-5-5

A2. Half Knelling Press 
5 x 10-12/Side 

B. AMRAP 12:00 
8 Toes to bar 
12 HSPU 
16 Alternating DB Snatch

 

Thursday, January 24 

Happy birthday Brett! 

A. 3 Sets: 
25ft Handstand Walk OR 5 Wall Kick-ups OR 1 Box Walk each direction
5 Strict Pull-ups OR 10 Ring Rows 
15 Single Arm KB Bent Row / Side 

B. For time: 
15 Power Cleans (135/95) 
15 Box Jump Overs (20) 
10 Power Cleans (155/110) 
10 Box Jump Overs (24) 
5 Power Cleans (175/125) 
5 Box Jump Overs (30) 
RX+ 155/175/195

 

Friday, January 25 

Happy birthday Albert, Alisun and Phill B.! 

A. Squat W2D2 
4 Sets: 
5 Squats (4401) at 60% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. For time: 
100 Wall-balls 
*Every break do 20 Sit-ups 

 

Saturday, January 26 

Happy birthday Tina, Linda, Lacey and Megan (Sunday)! 

Community Workout at 8:30 am 

Earlier Event: January 11
January 14 - January 19
Later Event: January 27
January 28 - February 2