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April 2 - April 7


Upcoming Community Workout: Saturday, April 14 at 8:30 am. Join us for a Free Community Workout to check out the gym, meet some coaches and get a great workout! 

CF 101 Classes: We have a 101 Class this coming week as well as April 16, 17 and 19 from 7:00- 8:00 pm. Email lindsey@crossfitflowermound.com to get signed up! 

Monday, April 2

A. Back Squat 8-8-8

B. 10:00 AMRAP
1 Mile run
35 Thrusters 95/65

Tuesday, April 3

A. Strict Pull-ups 4 x 60-70%
B. GHR 4 x 6-10

C. 3 Rounds
20 Burpees
50 Double-unders

Wednesday, April 4

A. Split Jerk 3-3-3-1-1-1

B. E3M x 6
25 Calorie Row
20 Calorie Bike
25 Calorie Ski

Thursday, April 5

Happy birthday Cody! 

A. Push-Press 8-8-8

B. 400m run
30-20-10
Toes-to-bar
Hang Power Cleans 95/65
400m run

Friday, April 6

A. Front Rack KB Lunges 4x 20
B. HSPU 4 x 65-75%

C. 8:00 AMRAP
20 KB Swings 53/35
25 Push-ups

Saturday, April 7

Happy birthday Steven N. and Matthew Cramer (Sunday)! 

A. Front Squat 4 x 4 @ 75-80%

B. In teams of 3 complete:
800m team run
50 Clean and Jerks 135/95
35 Front Squats 185/25
800m team run

Earlier Event: March 25
March 26 - March 31
Later Event: April 6
April 9 - April 14