Back to All Events

February 4 - February 9


*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, February 4

A. Every :90 x 8 
1 Snatch Balance 
1 OHS
2 Hi-hang Snatch

B. For time: 
1k Run 
100 Walking Lunges 
500m Run 
50 Walking Lunges 
*15:00 Cap 

 

Tuesday, February 5 

Happy birthday Jenny! 

A. Squat W4D1 
5 x 4 at 90% 

B. With a partner: 
AMRAP 12:00 
5-10-15-20
Calorie Row

 

Wednesday, February 6  

A. Deadlift 
5-5-5-5-5
A2. Half Kneeling Presses 
5 x 8-10/side 

B. AMRAP 16:00 
10 Calorie Ski or Bike 
50m OH Carry on Left 
10 Burpees 
50m OH Carry on Right 
20 Pull-ups 
100m Farmer Carry

 

Thursday, February 7

Happy birthday Brad P.! 

A. 4 Sets 
25ft UB Handstand Walk or 5 Wall Kick-ups or 1 Box Walk each direction
5 Strict Pull-ups or 10 Ring Rows 
10 Pendlay Rows 

B. 5 Rounds: 
8 Power Cleans 
4 Shoulder to Overhead 
2 Muscle-ups Or 6 Burpee Box Jumps 
115/85, 155/115 

 

Friday, February 8 

A. Squat W4D2 
4 Sets: 
5 Squats at 4401 at 60% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. 5:00 x 3 
50 Sit-ups 
25 Med-ball Cleans 
AMRAP Double Unders in remaining time 
*No rest between rounds 

 

Saturday, February 9 

Happy birthday Cameron (Saturday) and Tyler and Duane (Sunday)! 

A. Dork 
6 Rounds: 
60 Double Unders 
30 KB Swings 
15 Burpees

Earlier Event: January 27
January 28 - February 2
Later Event: February 10
February 11 - February 16