January 28 - February 3

CrossFit 101 Classes next week: Join us next week for our CrossFit 101 Class. There are two time options next week: 5:15-6:15 am and 6:00-7:00 pm. Email lindsey@crossfitflowermound.com to get registered. 

 

Monday, January 29 

Happy birthday Mandy! 

A. CF Open 14.3
AMRAP 14:00
60 Calorie Row
50 Toes to Bar
40 Wall-balls (20/14) 
30 Power Cleans (135/95, 115/65) 
20 Muscle-ups (20 Chest to Bar Pull-ups) 

B. 100ft Farmer Carry x 5 

 

Tuesday, January 30 

Happy birthday Lorie! 

A. 6 Front Squat
EMOTM x 6

B. 3 Rounds
30 Handstand Push-ups (20/10) 
100 Double Unders (65/30) 

C. L-sit :20 x 5

 

Wednesday, January 31

Happy birthday Garrett! 

A1. Pendlay Rows
4 x 8

A2. GHD Sit-ups
3 x 15-20

B. AMRAP 8:00
30 Hang Power Snatches (75/55) 
20 Calorie Row

 

Thursday, February 1 

Happy birthday Luke, Catherine and Nancy! 

A. Push Press + Push Jerk
Work to Heavy 2+2 in 5 Sets
then, 2 x 2+2 at 85%

B. For time:  
45 OHS (95/65) 
35 Toes to Bar
25 Chest to Bar Pull-ups
15 Handstand Push-ups

 

Friday, February 2 

Happy birthday Miki and Shanda! 

A. Front Squat
EMOTM 6 x 4 at Monday's weight

B. Every 3 Minutes on the Minute x 21
25 / 18 Calorie Row
 

Saturday, February 3 

Happy birthday Drew! 

A. 6 Rounds: 
400m Run
15 Push Press (95/75)
20 Walking Lunges