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February 25 - March 1


Upcoming 101 Classes: March 4, 6 and 8 from 4:45 – 5:45 am OR March 18, 20 and 21 from 7:00 – 8:00 pm. Join us for one of our upcoming 101 classes to get you set up to start coming regularly. Price is $50 for all three sessions. Email lindsey@crossfitflowermound.comto get registered! 

Reminder: NO Saturday classes until March 30 due to the CrossFit Open happening on Saturday mornings. 

 

Monday, February 25 

Happy birthday Mike K. and Savio! 

A. Squat W7D1
4 Sets: 
10 Jumping Squats at 30% 
10 Front Rack Step-ups
:20 Side Plank/side 

B. In 10:00 
1 Mile Run 
Max Squat Clean Thrusters 
115/85, 75/55 

 

Tuesday, February 26 

A. Handstand Strength 
Pull-up Skill Work 

B. AMRAP 9:00 
50m Double OH KB Carry 
10 Double OH KB Shoulder to Overhead 
50m Double OH KB Carry 
15 KB Deadlifts 

 

Wednesday, February 27 

A. Every :90 x 5 
Squat Clean 
Hang Squat Clean 
(2 + 1) x 2 at 70% 

B. 4 Rounds: 
40 Double Unders 
30 Push-ups 
20 Med-ball Cleans 

 

Thursday, February 28 

Happy birthday Steve T., Liz A. and Maribel!  

A. Squat W7D2 
6 x 4 at 90% 

B. AMRAP 7:00 
45 Cal Row 
45 KB Swings 

Rest :90

AMRAP 5:00 
30 Cal Row 
30 KB Swings 

Rest :45 

AMRAP 3:00 
15 Cal Row 
15 KB Swings 

 

Friday, March 1 

Happy birthday Austin!

A1. Push Press 
5 x 3 at 90% 

A2. Single Leg Deadlifts 
5 x 3-5/side 

B. Teams of 2:
400 Double Unders
200 Sit-ups
100 Hang Power Cleans
50 HSPU

Earlier Event: February 16
February 18 - February 23
Later Event: March 2
March 4 - March 9