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January 28 - February 2


*Strength and Beauty: Make sure to RSVP by Wednesday! Teams will be created ahead of time. Friday, February 1 from 6:30-9:00 ish we will do several team workouts and then hang out after for awhile. BYOB. The event is free. The shirts and tanks we preordered will be there for pick-up. I ordered a few extra so if you didn’t get it ordered ahead of time you may be able to still snag one! 

*Upcoming 101 Classes: February 4, 6 and 8 from 4:45 – 5:45 am and February 18, 20 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.comto get registered. The cost is $50. 

*CrossFit Open Commencement Happy Hour: Join us after the first Open Workout on Saturday, February 23 around 12:00 pm at Marty B’s. We’ll do the first workout that morning at the gym and then head to Marty B’s for lunch and hang out! Family and friends are welcome- it’s going to be super casual! 

 

Monday, January 28 

Happy birthday Angel!

A. Squat W3D1 
4 x 6 at 80%  

B. 3 Rounds: 
20 Single Arm DB Thrusters 
10 Box Jump Overs 
20 Alternating DB Snatch 

 

Tuesday, January 29 

Happy birthday Mandy! 

A. Handstand Push-ups 
Pull-up Skill Work 

B. Alternating rounds with Partner
AMRAP 24:00 
12 Deadlifts 
25ft Front Rack Lunges (75/55) 
6 Burpees over Bar 
25ft Front Rack 

 

 

Wednesday, January 30 

Happy birthday Lorie! 

A. EMOTM x 7 
Squat Clean + 2 Hang Squat Cleans at 75%

B. For time: 
20 Cal Bike 
15 Push Press (95/65) 
20 Toes to Bar 
15 HSPU or 30 HR Push-ups 

 

Thursday, January 31

A. Squat W3D2 
4 Rounds: 
10 Jumping Squats at 25% 
10 Front Rack Step-ups (5/side) 
:20 Side Plank

B. EMOTM x 12 
1. 15 Alternating Pistols or 30 Air Squats 
2. 12/8 Cal Row 

 

 

Friday, February 1 

Happy birthday Catherine, Tann and Luke L.! 

A1. Push Press 
5 x 5 at 80% 

 A2. Single Leg Deadlift 
5 x 8-10/side 

 B. AMRAP 15:00 
100m Farmer Carry 
10 Hang Power Cleans 
20 HR Push-ups 
30 Double Unders 

 

Saturday, February 2 

Happy birthday Shanda, Miki and Davin! 

Partner Gallant 
Run 1 Mile with 20# Med-ball 
60 Burpee Pull-ups 
Run 800m with 20# Med-ball 
30 Burpee Pull-ups 
Run 400m with 20# Med-ball 
15 Burpee Pull-ups 

Earlier Event: January 20
January 21 - January 26
Later Event: February 2
February 4 - February 9