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April 1 - April 6


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. 

Shoulder Mobility Workshop: Join us for a free shoulder mobility workshop (members only) on Saturday, April 27 at 9:30 am. Danyell Russell, Doctor of Physical Therapy, will be going over clearing screens for mobility and stability of the shoulder, drills for improving mobility, strength, and stability of the shoulder, and tips for reducing risk of injury with CrossFit. There will be a short mobility based workout at the end of the workshop, so come ready to move!

Free Community Workout: Saturday, April 20 at 8:30 am. Join us for a free and fun workout! Bring your family and friends! 

 

Monday, April 1

Happy birthday Chase and Donalisa! 

A1. Step Back Lunges 
4 x 10-12/leg

A2. Side Planks 
4 x :20-:30 /side 

B. AMRAP 23:00 
Teams of 3 
120 Med-ball Cleans 
400m MB Run 
100 DB Snatches 
400m DB Run 
80 Double Under 
400m Run 

 

Tuesday, April 2 

A.  3 Power Cleans at 70-75% 
EMOTM x 7:00 

B. 4 Rounds with Partner
30 Burpee Pull-ups 
30 Step-ups (30/24) 
30 Toes to Bar 
30 KB Swings (70/53) 

 

Wednesday, April 3 

Happy birthday Kacie! 

A1. HSPU 
12-10-8-6

A2. L-sits 
4 x :15-:30 

B. Teams of 2-3 
50 Cal Ski
50 Hang Cleans (135/95) 
50 Cal AB 
50 Front Squats (135/95) 
800m Run 
50 Deadlifts (135/95) 

 

Thursday, April 4 

A. Back Squat 
3 x 10 

B. Alternate Rowing with Partner 
250m – 500m – 750m – 1k – 750m – 500m – 250m 

 

Friday, April 5 

A1. Strict Pull-ups 
4 x Max Effort 
with at least 2:00 rest 

A2. PVC Push-ups 
4 x 10-15 

B. 24-21-18-15-12-9-6-3 
Shoulder to Overhead (75/55) 
Box Jumps (24/20) 

 

Saturday, April 6 

A. Hot Shots 19 Hero WOD 
6 Rounds: 
30 Air Squats 
19 Power Cleans 
7 Strict Pull-ups 
400m Run 

Earlier Event: March 24
March 25 - March 30
Later Event: April 6
April 8 - April 13