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February 18 - February 23


**Upcoming CrossFit 101: Get signed up for one of our upcoming 101 Classes! We have one scheduled for this coming week- February 18, 20 and 21 from 7:00 – 8:00 pm and another March 4, 6 and 8 from 4:45 – 5:45 am. Email lindsey@crossfitflowermound.comto get registered. 

 

**CrossFit Open: Get signed up for the CrossFit Open at games.crossfit.com. It’s an awesome opportunity to push yourself, get to know the community more and test where you are against others in the world. One workout will be released every Thursday night for 5 weeks (February 21 through March 25). You’ll have two opportunities to do the workout- Saturday morning during a heat (heats starting around 8 am and ending around 11 am) or Monday during class (you must submit your score to the games.crossfit.com site by 7:00 pm). Saturday will not count as one of your classes for the week. We will not have normal Saturday classes during the Open- they will resume on March 30. 

Saturdays: You’ll register for a heat on Wodify on Thursday evening when heats are posted. You’ll show up on Saturday prior to your heat time, warm-up (we usually have a recommended warm-up listed), do the workout with your heat, then judge the heat right after yours. After you judge the following heat you are done for the morning. 

Mondays: You can complete the workout on Mondays as well. We do have an alternate workout for those who have already done it on Saturday or those who aren’t interested in doing it. Just make sure you register for an early enough class to submit your score no later than 7 pm on Monday. 

Open Series: We have something fun in our gym where we break everyone registered for the Open into 3 teams. You can gain points for your team by simply participating on Saturdays, wearing your team color on Saturday, posting on Social Media, and getting top 3 in specific divisions (RX, Scaled, Masters, etc). Being a part of the Open Series doesn’t cost anything in addition to what you paid to register on the Games site. You will find out your team on Thursday, February 21!  Email lindsey@crossfitflowermound.comif you have any questions! 

 

**Join us at Marty B’s THIS COMING SATURDAY around 12. We’ll head there after the last heat of the Open. Families are welcome. This is NOT just for those participating in the Open.. Come one, come all! You can RSVP so we have an idea of number of people at https://www.facebook.com/events/240469730213810/

 

Monday, February 18

A. EMOTM x 8 
2 Hang Snatch + Overhead Squat + Snatch 

B. AMRAP 15:00 
20 DB Snatch 
10 Toes to Bar 
20 DB Lunges 
10 Toes to Bar 

 

Tuesday, February 19 

Happy birthday Craig! 

A. Squat W6D1 
6 x 5 at 85% 

 B. 2 Rounds: 
50 Double Unders 
30 Calorie Row 
15 Burpees

 

 

Wednesday, February 20 

A1. Deadlift 
5-5-5-5-5

A2. Half Kneeling Press 
5 x 5-7/side 

B. In 13:00 
1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) 
100m Run 
2 Rounds of Cindy 
200m Run 
3 Rounds of Cindy 
300m Run 
4 Rounds of Cindy 
400m Run 
Continue until clock runs out 

 

Thursday, February 21 

 A. Handstand Skill 
Pull-up Strength Work 

B. Every 4:00 x 5 
21/15 Calorie AB 
14 Box Jumps 
7 Power Cleans 
155/115, 115/85

 

Friday, February 22 

Happy birthday Melinda, Chad and Veronica T. (Friday) and Miguel (Saturday)! 

A. Squat W6D2 
4 Sets: 
5 Squats at 4401 at 70% 
10 Contralateral KB Lunges 
:30 Hollow Hold 

B. 3 Rounds: 
12 HSPU
24 Shoulder to Overhead
36 KB Swings 
85/65, 65/45

Earlier Event: February 10
February 11 - February 16
Later Event: February 24
February 25 - March 1