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March 18 - March 23

CrossFit 101: Join us for our next 101 Class on March 18, 20 and 21 from 6:00 – 7:00 pm. The cost is $50 and will get you set up to start regular classes. Email lindsey@crossfitflowermound.comto register! 

End of Open Celebration: Mark your calendar for Saturday, March 23. We are having Harold Deans (same company who did Battle of the Box) come out with tacos and meat for purchase. We’ll hang out for a while after the last heat so bring your family, chair, drink and celebrate the end of the Open! More info on food and pricing coming soon! 

Monday, March 18 

Happy birthday Anthony! 

A. Clean + Hang Clean Test 

B. 19.4 


4 Rounds: 
50ft Walking Lunges 
35 KB Swings 
10 KB Presses 


Tuesday, March 19 

A. Pull-up Progression Retest 
Toes to Bar Progression Retest 

B. Teams of 2: 
8 Rounds: 
250m Row 
Double KB Rack Hold 
*Perform 5-7 Push-ups for every switch (16 sets) 


Wednesday, March 20 

A. Find 5RM Front Squat or Back Squat 

B. For time: 
200m Run 
10 KB Bent Rows 
400m Run 
10 KB Bent Rows 
800m Run 
10 KB Bent Rows 
400m Run 
10 KB Bent Rows 
200m Run 


Thursday, March 21

Happy Birthday Kaylee! 

A. Find 3RM Push Press 

B. 4 Rounds: 
30 Lunges (53/35 KB) 
30 Double Unders 
30 Tuck-ups 


Friday, March 22 

 Happy birthday Brandon and Hunter! 

A. HSPU Progression Test 
or Make-up Missed Test 

B. AMRAP 8:00 
15 Hang Power Clean and Push Press (95/65)
12 Pistols or 20 Air Squats 

Earlier Event: March 9
March 11 - March 16
Later Event: March 24
March 25 - March 30