February 20 - February 25

The CrossFit Open: Make sure to get signed up for the CrossFit Open! It begins this Thursday night, the 23rd! We will have a watching party at the gym. We’ll gather there around 7:00 pm and watch every Thursday night as the workout is released.

The Open League: If you are a member of our community, you don’t want to miss this fun, internal competition! All you need to do in order to participate is sign up for the Open. We ask that you register prior to THIS Wednesday, so that we can draft teams on Thursday before the Open begins.

Point System: 
1. Participate in Friday Night Lights- 1 Point
2. Social Media Post with the gym tagged- 3 Points
3. Top 3 Male and Female-
-- 1st Place- 5 Points
-- 2nd Place- 3 Points
-- 3nd Place- 2 Points
4. Uniform- 1 Point
5. Best Dressed- 5 Points

If you plan on doing Friday Night Lights you will need to like our Facebook Page (CFL & CFFM CrossFit Open). I post heats there on Thursday night and you can choose the time that works best for your schedule. If you plan on doing FNL, we HIGHLY recommend that you NOT workout on Friday during class. Save your workout for that evening.

If you are NOT able to attend most Friday nights, please email lindsey@crossfitflowermound.com to let her know so that we can adjust the Open League teams to be evenly split. J

Next 101 Class: March 6, 7 and 9 from 5:30-6:30 PM. Cost is $50. Get registered by emailing lindsey@crossfitflowermound.com.

 

Monday. February 20

A. 5:00 on, 5:00 off
1. Squat Clean Thrusters (155/105, 115/75)
2. Calorie Row
3. 50 Double Unders and 20 KB Swings (53/35) ((35 DU and 20 KBS 44/26))
4. Burpees to 6” reach

 

Tuesday, February 21

A. Split Jerk
Work to heavy single then,
2 x 1 at 90%

B. CF Open 14.2
0:00-3:00
2 Rounds:
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups

3:00-6:00
2 Rounds:
12 OHS
12 C2B Pull-ups

6:00-9:00
2 Rounds:
14 OHS
14 C2B Pull-ups

 

Wednesday, February 22

Happy birthday Austin, Chad, James A. and Melinda!

A. In groups of 3:
7k Row
Complete 5 Man Makers every :90 (50/35, 40/25)

 

Thursday, February 23

A1. Push Press
4 x 7 at 90% of last week

A2. 5 Prowler Pushes

A3. 4 x 400m Sprint

A4. 4 x 10-15 Toes to Bar

A5. 4 x 10 Deadlifts (155/105, 115/75)

 

Friday, February 24

A. Power Cleans
4 x 6 at 70%

B. 3 Rounds:
50 Wall-balls (20/14, 35 at 14/10)
200m Run
50 Sit-ups (35)
200m Run

 

Saturday, February 25

Happy birthday Porscha!

A. Shoulder Press
5 x 5

B. AMRAP 13:00
7 HSPU (Mast: 20 Push-ups)
7 Toes to Bar
9 Burpees
9 Power Snatches (75/55, 65/45)