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March 4 - March 9


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, March 4

Happy birthday Amber and Chris M.! 

A. 4 Sets: 
5 Squats (4401) at 70% 
10 Contralateral KB Lunges (5/side) 
:30 Hollow Hold 

B. 19.2 

OR 

Every 3:00 x 6 
300/250m Row 
10 DB Hang Squat Cleans 

 

Tuesday, March 5

Happy birthday Erin, Michelle B. and Colby! 

A. Handstand Skill Work 
Pull-up Strength Work 

B. AMRAP 20:00 
20/15 Cal AB 
15 Box Jump Overs 
20/15 Cal Ski 
50ft OH Carry/Arm 

 

Wednesday, March 6 

A1. Deadlifts
5-5-5-5-5

A2. Half Kneeling Press 
5 x 3-5/side 

B. 5 Rounds: 
10 Pull-ups (RX+ 2 Rope Climbs) 
20 DB Snatch

 

Thursday, March 7 

Happy birthday Robby! 

A. Squat W8D1 
6 x 3 at 95%

B. For time: 
15 Burpees over Bar 
5 Clean and Jerks 
12 Burpees over Bar 
4 Clean and Jerks 
9 Burpees over Bar 
3 Clean and Jerks 
185/125, 155/105 

 

Friday, March 8 

Happy birthday Allanda (Friday), Sidney and Aaron (Saturday) and Mike Y. (Sunday)! 

A. Every :75 x 7 
1 Hi-hang Snatch 
1 Hang Snatch above knee
1 Hang Snatch below knee

B. For time: 
9 Thrusters 
1k Row 
15 Thrusters 
1k Row 
21 Thrusters 
95/65, 65/45

Earlier Event: February 24
February 25 - March 1
Later Event: March 9
March 11 - March 16