February 27 - March 4

Next 101 Class: Our next 101 Class is coming up on March 6, 7 and 9 from 5:30-6:30 pm at CF Flower Mound. Sign up by emailing lindsey@crossfitflowermound.com.

New Schedule: This week begins our new schedule! At CF Flower Mound classes will be held Monday/Wednesday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:00, 5:00, 5:30, 6:00 and 7:00 pm, Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30, 5:45 and 7:00 pm, Friday: Tuesday/Thursday: 4:45, 5:15, 5:45, 6:15, 8:00, 9:00 and 11:00 am and 4:30 (5:30 after the Open is over) and Saturday 8:00 am class and 9:00-10:30 am Open Gym. Email lindsey@crossfitflowermound.com with questions!

Submit your Open Scores: You are responsible for submitting your Open score on your games.crossfit.com account. Login and submit BEFORE Monday night at 7:00 PM. We will go in and validate your scores periodically and then you’ll be able to see yourself on the leaderboard. Make sure if you are planning to do the workout Monday that you do so at any class other than the 7:00 pm class!!

Monday, February 27

A. 17.1
10 DB Snatches (50/35, 35/20, 20/10)
15 Burpee Box Jumps (24/20, 20/20- Step-ups Allowed)
20 DB Snatches
15 Burpee Box Jumps
30 DB Snatches
15 Burpee Box Jumps
40 DB Snatches
15 Burpee Box Jumps
50 DB Snatches
15 Burpee Box Jumps

OR

AMRAP 20:00
400m Run
30 Walking Lunges
30 KB Swings (53/35, 44/26)
30 Sit-ups

 

Tuesday, February 28

Happy birthday Maribel and Steven T.!

A1. Back Squat
3 x 10

A2. Pull-ups
4 x Max

B. 2 Rounds:
20 Calorie Row
30 HR Push-ups
40 Med-ball Sit-ups
50 Goblet Squats (53-35, 44/26)
100m Suitcase Carry

 

Wednesday, March 1

A1. Push Press
Find 1RM, then 2 x 2 at 85%  

A2. Toes to Bar
3 x Max

B. 4 Rounds, not for time:
8 Deadlifts (185/115, 135/95)
3 Clean and Jerks
200m Run
Rest 2:00

 

Thursday, March 2

A. EMOTM x 10
Odds: 7 HSPU
Evens: 50 Double Unders

B. 5 Rounds:
50m Sled Drag
10 Burpees
10 Push Press (115/75, 95/65)

 

Friday, March 3

 

Saturday, March 4