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March 25 - March 30


CrossFit 101: Join us for our upcoming 101 Class April 1, 3 and 5 at 4:45 am. The cost is $50. Email lindsey@crossfitflowermound.comto register. 

Saturday Class: Saturday class has resumed. Class at 8:00 am and Open Gym from 9:00-10:30 am. 

 

Monday, March 25 

A. Pistol Skill Work 

B. 19. 5 

Or 

AMRAP 27:00 
800m Ski 
30 Goblet Squats 
30 KB Swings
30 Ring Rows 
800m Run 

 

Tuesday, March 26 

Happy birthday Gregory and Stephanie J.! 

A1. HSPU
4 x 10-12 

A2. RDL 
4 x 10-12 

B. AMRAP 9:00 
7 Hang Cleans (135/95) 
12 HR Push-ups 

 

Wednesday, March 27

A1. Pull-ups 
5 x 50% Strict

A2. Plank 
4 x :6 

B. Calorie Row 
10-20-30-40-50-60 
Rest 1:00 Between 

 

Thursday, March 28 

A1. Step Back Lunges 
4 x 10-12 / leg 

A2. Hollow Holds 
4 x :30-:40

B. For time: 
4 Rounds of Cindy
100m Run 
3 Rounds of Cindy
200m Run 
2 Rounds of Cindy
300 Run 
1 Round of Cindy 
400m Run 

 

Friday, March 29 

Happy birthday Sumit! 

A1. Ring Rows 
4 x 10-12

A2. Landmind Press 
4 x 15 

B. 5 Rounds: 
15 Push Press (95/65) 
100ft Farmer Carry

 

Saturday, March 30

Happy birthday Ashley M. and Brad S. (Saturday) and Lena, Clayton and Kelly H. (Sunday)! 

A. Kipping Practice 

B. Teams of 2-3 
100 Cal AB 
50 Burpee Pull-ups 
100 Cal Row
50 DB Step-ups 
100 Cal Ski
50 DB Lunges 

Earlier Event: March 15
March 18 - March 23
Later Event: March 30
April 1 - April 6