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We strive to help members achieve their fitness and life goals through functional movement.
All photos from 23.3 have been posted to our Facebook page. Check them out and give us a like & follow if you haven’t already.
WOD - 5RFT
20 Wallballs (20/14)
20 KB Swings (53/36)
2 Rope Climbs
Post WOD Midline - 5 Rounds
:20 sec KB Farmers Hold
:20 sec KB Front Rack Hold
:20 sec KB OH Hold
1:00 Rest
Another CF Games Open season has come to a close! If you are registered online don’t forget to submit your scores before 8pm tonight. TIEBREAK TIMES: if you did not finish before the 6:00 time cap your tiebreak is NOT 6:00 - it is the time you got after the set of 15 snatches. Be sure to double check that first time. If you need your time please let us know and we will send it to you.
Amazing work to all competitors these last 3 weeks. These workouts were hard, but we did see a lot of PRs and had a lot of fun watching you all throw down together!
Strength - OTM x 8
2 Power Cleans
65-70% of 1RM
WOD - 5 RFT
10-8-6-4-2 Power Cleans*
500m / 400m Row
P.C. weights (135/95)(155/105)(185/125)(205/135)(225/155)
23.3 - last and final workout of the Open season!
Tonight we will open our doors at 4pm to kick off the evening heats! Feel free to come down to hangout and watch too if you’re not competing!
Find the full movement standards on the games site. games.crossfit.com
WOD - 23.3 For time or total reps
5 Wall Walks
50 DU
15 Snatches (95/65)
5 Wall Walks
50 DU
12 Snatches (135/95)
Cap 6:00
20 Strict HSPU
50 SU
9 Snatches (185/125)
Cap 9:00
20 Strict HSPU
50 DU
6 Sntches (225/155)
Cap 12:00
This afternoon we will find out what the last workout of the 2023 Open season will be!
Tune in to the games website at 3pm (games.crossfit.com)
Tomorrow (Friday) will run the day just as the past two weeks have. 5:15am & 8:00am class times remain the same splitting the class into two heats
Then at 4:00pm we will opening the doors to begin our heats for the evening.
Makes ups are Sunday at 9am.
Conditioning - For Time
250m Row
500m Row
1,000m Row
500m Row
250m Row
Rest 1:00 between sets
Post WOD Body Armor -
12 DB Bench
10 DB Bent over rows ea. side
6 DB Tempo Squats
:20 Side plank ea. side
Team Pat edged out Team Dom again for a second week in a row! Will they have a clean sweep or will Team Dom be able to come back for this final wod!?
Live announcement of 23.3 will be tomorrow at 3pm on the games website (games.crossfit.com)
Skill - Alt OTM x 10 mins
Even - :50 sec Handstand walk practice
Odd- 6-10 Strict Pull ups
WOD - 5 RFT
10 DB Hang C&J (50/35) -5ea. arm
20 Sit ups
10 Lateral Burpees over DB
