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February 11 - February 16


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

*This week is our LAST Saturday class until March 30. As a reminder, we will begin our Open Series NEXT Saturday, February 23. This is the event where we complete the CrossFit Open Workout. It goes for 5 weeks. Check facebook for more information on this or email lindsey@crossfitflowermound.comif you have questions! 

*Sign up for the CrossFit Open before Wednesday, February 20 so we can create teams for our Open Series! You can register for the Open here.. games.crossfit.com

*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, February 11

A. Squat W5D1 
Find a Heavy Set of 5 

B. 15-12-9
Front Squat 
Power Clean 
Thruster
*30 Double Unders between each set
Rest 1:30 
Then, 9-12-15
Front Squat 
Power Clean 
Thruster
*30 Double Unders between each set 
115/85, 95/65

 

Tuesday, February 12

A. Handstand Strength Work 
Pull-up Skill Work 

B. AMRAP 20:00 
25 Burpees
20 DB Shoulder to Overhead
15/12 Calorie AB
50/35, 40/25

 

Wednesday, February 13

A. Every :90 x 5: 1+1 x 2 
Squat Clean
Hang Squat Clean
75% 

B. 5 Rounds: 
20 Wall-balls 
200m Medball Run 

 

Thursday, February 14

A. Squat W5D2 
4 Sets: 
10 Jumping Squats at 30% 
10 Front Rack Step-ups (5/side) 
:20 Side Plank/side 

B. AMRAP 9:00 
4, 8, 12, 16, 20, etc 
Pull-ups 
Kettle-bell Swings 
Box Jumps 

 

Friday, February 15

A1. Push Press 
5 x 3 at 85%

A2. Single Leg Deadlifts
5 x 5-7/side

B. Every :60 x 10 (rest :60 between) 
5-7 HSPU OR 10 HR Push-ups 
Max Power Snatches (115/85, 95/65) 

 

Saturday, February 16 

A. Partner ‘The Don’
For time: 
66 Deadlifts (110#) 
66 Box Jumps (24in) 
66 KB Swings (53#) 
66 Knees to Elbow 
66 Sit-ups 
66 Pull-ups 
66 Thrusters (55#) 
66 Wall-balls (20#) 
66 Burpees 
66 Double Unders

Earlier Event: February 2
February 4 - February 9
Later Event: February 16
February 18 - February 23