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March 11 - March 16


CrossFit 101: Join us for our next 101 Class on March 18, 20 and 21 from 7:00 – 8:00 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 11 

Happy birthday Corey! 

A. 19.3 

OR 

AMRAP 20:00 
10 Pull-ups (+ Chest to Bars) 
30 Cal Bike 
10 Pull-ups 
30 Cal Ski 
30 Air Squats
30 Cal Row 
30 Air Squats 
300m Run 

 

Tuesday, March 12 

Happy birthday Q and Kari S.! 

A. Every :30 x 10 
1 Push Press at 80% 

B. AMRAP 12:00 
15 Burpees Over Bar 
12 Pistols or 25 Air Squats 
9 Deadlifts 
6 Hang Power Cleans 
135/95, 115/75 

 

Wednesday, March 13 

A. Every :60 x 5 
3 Squats at 80% of 5RM 

B. 4 Rounds: 
10 DB KB Push Press 
100m Farmer Carry 

Rest 3:00 

5 Rounds: 
15 KB Swings 
300m Run 

 

Thursday, March 14 

Happy birthday Erika! 

A. Laying Thoracic Rotations 3 x 10 
Side Planks 3 x :20-:30 
Superman Holds 3 x :30-:40 
Band Walks 3 x 25ft 

B. Teams of 3 
3k Row (500m at a time) 
35 Thrusters (135/95) 
1,800m Row (300m at a time)
35 Thrusters (115/85) 
750m Row (250m at a time) 
35 Thrusters (95/65) 

 

Friday, March 15 

Happy birthday Andrew P. and Deb (Friday) and Tracy and Claire (Saturday)!

A. Every :45 x 10 
1 Squat Clean at 70% 

B. 6 Rounds, not for time: 
15 Toes to bar 
10 Ring Rows 
Suitcase Carry x 100ft 

Earlier Event: March 2
March 4 - March 9
Later Event: March 15
March 18 - March 23