April 4 - April 9

Next week is our CrossFit 101 Class. It is scheduled for April 11, 12 and 14 from 5:30-6:30 pm. If you’ve been wanting to get started this is the time! The cost is $50 and during the three one hour sessions we will cover all the movements you will need to understand when you start regular classes. Email lindsey@crossfitflowermound.com to get signed up today!

Monday, April 4

A. Front Squat
70% x 6
75% x 5
80% x 4
85% x 3x3

B. 3 Rounds, Not for Time:
20 KB Swings (53/35)
20 Box Jumps (24/20)
20 V-ups

Tuesday, April 5

A1. Push Press
60% x 5
65% x 5
70% x 4
75% x 4
80% x 3x3

A2. Toes to Bar Work

B. 500m Run Buy in
3 Rounds:
50 Double Unders
30 HR Push-ups
500m Run Buy out

Wednesday, April 6

Happy birthday Erin!

A. High Hang Snatch
60% x 5
65% x 5
70% x 3x3

B. Strict Pull-ups
4 x 50%

C. EMOTM x 18
R1: :45 Plank
R2: 50m Prowler Push
R3: 3-6 HSPU

Thursday, April 7

A. Deadlifts
50% x 8
60% x 7
70% x 3x5

B. AMRAP 6:00
12 Thrusters (95/65)
50m Shuttle Run

Friday, April 8

Happy birthday Steven N.!

A. Kipping Pull-ups
EMOTM x 7:00 x 50%
*Chest to Bars if possible

B. 21-15-9
Push Press (135/95)
42-30-18
Sit-ups

Saturday, April 9

Happy birthday Tim!

A. Back Squats
65% x 8
70% x 6
75% x 6
80% x 4
85% x 4

B. Shoulder Press
Work to heavy triple
then, 3x3 at 90%

C. AMRAP 20:00
15 Toes to Bar
20 Power Snatches (75/55)
5 Burpees over Bar
200m Run