March 12 - March 17

Join us for our next 101 Class March 19, 20 and 22 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register! 

Monday, March 12

Happy birthday Q and Bud! 

A. 18.3

or

A. 6 Rounds
10 Thrusters 95/65
20 Calories on rower
rest 2:00 between rounds

B. 3 rounds
60 sec plank
25 sec side plank
25 sec side plank
100m farmer carry


Tuesday, March 13, 2018

Happy birthday Jeremy! 

A. EMOTM x 9
3 Power Clean and Jerks 135/95
3 Burpees
10 Air Squats
* complete all movements within the minute

B. Kipping Pull-ups 4 x -1

C. Bike x 4:00 @ 85% pace


Wednesday, March 14, 2018

A. HSPU 4 x -1

B. 16:00 AMRAP
8 Deadlifts 225/175
20 Wallballs 20/14
rest :90 between sets


Thursday, March 15, 2018

Happy birthday Andrew! 

A. Snatch + Hang Snatch 5 x 1+2

B. 5 Rounds
300m run
10 Toes-to-Bar
20 KB Swings 53/35


Friday, March 16 

Happy birthday Tracy (Friday) and Kim (Sunday)! 

TBD based on 18.4