February 8 - February 13

Our Community Workout is THIS Saturday the 13th at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Rd St 200). This is free to anyone and everyone and is a great opportunity to come check out the gym, get a great workout and meet the coaches! Bring friends and family for a good time! 

Our next 101 Class is next week on February 15, 16 and 18 at 5:30 pm at CrossFit Flower Mound. The cost is only $50 and will get you set up to begin classes next week. Email lindsey@crossfitflowermound.com to get registered! 

Monday, February 8

A. Kipping swings for Toes to Bar

B. Front Squat
4 x 5 @ 80%


C. Toes-to-bar
5 x 50% of max

D. For time:
20-16-12-8
Calorie Row
HR Push-ups


Tuesday, February 9

Happy birthday Rob S.!

A. Double-under work
5 x 65% max reps

B. EMOTM x 6:00
Kipping Pull-ups (55% of max set from 1/27/16)

C. 9:00 AMRAP
15 Thrusters (75/55)
15 Box Jumps (24/20)


Wednesday, February 10

A. Pendlay rows w/ pause
5 x 8 add from 1/22/16

B. HSPU (as hard as possible)
5 x 5

C. For time:
400m Run
50 Double-unders
30-20-10
KB Swings 53/35
Goblet Squats 53/35
50 Double-unders
400m Run


Thursday, February 11

Happy birthday Michelle M.!

A. Back Squat
1 x 20 @ 65%

B. CF Open workout 13.4
7:00 AMRAP
3-6-9-12-15-18-21-24...
Clean and Jerks 135/95
Toes-to-bar


Friday, February 12

A.  Z-press

B. Push-press
3 x 4 @ 85%, 1 x 1 @ 90%, 1 x 1 @ 95%

C. For reps
1:00 work / 1:00 rest x 3 rounds
Wallballs (20/14)
Burpees to a touch
Weighted sit-ups (40/25)