March 28 - April 2

As we wrap up the Open season on Monday we are moving into a transition week before starting some new programming. Aside from Monday this week will be all partner style workouts. Next week we will begin something new, so get excited! 

We are a little less than a month away from our Beards and Barbell and Strength and Beauty events. Beards and Barbells (men only) will be held on Friday, April 15 and Strength and Beauty (females only) will be held on Friday, April 22. These are free events where you will come workout and hangout with the community. The night will begin around 6:45 pm and is welcome to any fitness and strength level. You don’t want to miss out. Email lindsey@crossfitflowermound.com to get registered. 

Monday, March 28

A. 16.5
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65, 65/45)
Bar Facing Burpees Over Bar

OR 


50-40-30-20-10
Air Squats
Push-ups
Sit-ups

 

Tuesday, March 29

A. 2 Rounds:
15 Kipping Swings
15 Pike Push-ups
:40 Monster Band Walks

B. AMRAP 20:00
20 Pull-ups
20 Push Press (135/95)
100m Sled Drag

 

Wednesday, March 30 

Happy birthday Scott H.!

A. 2 Rounds:
15 Back Extensions
15 Weighted Hip Bridges
:60 Plank

B. AMRAP 27:00
100 Wall-balls (20/14)
100 Med-ball Sit-ups (20/14)
100m KB Carry in Front Rack (53/35)
100m Walking Lunges (while partner holds KBs)

Thursday, March 31

A. 2 Rounds:
:45 Front Rack Stretch
:45 Snow Angels
:45 Roll Calves

B. 3 Rounds:
30 Power Cleans (155/105)
50 Burpees Over Bar
800m Run

 

Friday, April 1 

2 Rounds:
15 Barbell Rows
:40 Monster Band Walks
15 Box Jumps

B. 6 Rounds (you go/I go)
35 Air Squats
15 Ring Rows
50m Prowler Push (90/45)



Saturday, April 2

A. Murph Partner Style
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run