CrossFit Open 23.3 is Announced!

23.3 is…

What You Need to Know

If you are attending Friday Night Lights please sign up for your heat on your PushPress App. THERE IS NO 4PM CLASS!

Once you’ve reserved your heat – make sure you arrive between 4:30 and 5. At 5pm Coach Gaberock will run the athlete brief. Give yourself enough time to warm up. Coaches will be organizing heats and judges, you are in charge of your own warm up. Here is a good one:


On a 5-minute clock:
5 jumping jacks
10′ bear crawl // 1 wall walk
5 muscle snatches (empty bar)
10 overhead alternating lunges
5 lateral hop over PVC // 15 single-unders

2 sets:
3 hang power snatches
3 overhead squats
3 hang squat snatches
3 snatches

Wear your team colors and BYOB!

Our team weekly competition is a one-pot dish challenge. Each team can submit up to three, one-vessel dishes. They will be blind judged by some surprise judges immediately following the last heat.

Once you’ve completed the WOD and recovered, submit your scores below:


If you are a athlete, you MUST submit your score by 5pm on Monday so Lindsay can verify it.

If you are going to redo 23.3 after Friday, you are responsible for securing your own judge.

Good Luck Everyone!

Planning on attending our End of Open Party at Axe Republic on March 4 at 1pm?? Sign up here:

Start here

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