Join us tonight for the final FRIDAY NIGHT LIGHTS, starting at 4:30 PM!
Our final theme is Punk Rock! Our COACHES will go head-to-head in the final heat of the night!
Feel free to bring food and drinks to share!

CrossFit Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single Unders)
15 Snatches (weight 1)
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single Unders)
12 Snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-ups (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single Unders)
9 Snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-ups (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single Unders)
6 Snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb (SC: 45lb, 65lb, 75lb, 85lb)
♂ 95 lb, 135 lb, 185 lb, 225 lb (SC: 65lb, 95lb, 115lb, 135lb)

Strength
EMOM 9
1) 15/15 Banded Wrist Flexion w/ Rig
2) :30-:45 Squat Hold w/ Rig
3) :30-:45 Plank (FX: High Plank) (RX+: Long Lever)

Conditioning
4 Rounds of :15 on/:30 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Row
4) Rest
5) AMRAP Calorie Ski
6) Rest
*Score is total AMRAP Calories

Handstand Push-Up/Walk Clinic Tonight at 5:45 PM with Coach Kevin!
Last chance before the last week of the Open and 23.3!

Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Squat Snatch + 1 Power Snatch (65-70% 1RM Snatch)
4-6) 1 Hang Squat Snatch + 1 Power Snatch (70-75%)

Conditioning
3 Rounds for Time:
15 Burpees Over Bar
12 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*12:00 Cap

Strength
Every 1:30, 3 Rounds
1) 10 Double Dumbbell Box Step Overs (24/20)
2) 15 Banded High Row + External Rotation
3) :20-:30/:20-:30 Side Plank
4) 20 Tibialis Raise

Conditioning
Every 1:30, 4 Rounds
1) 250/200m Row (FX: 200/150m) (RX+: 300/250m) +
AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
2) Rest

NEW SCHEDULE ALERT!
Starting NEXT MONDAY, March 6th
We will be adding a 5:30 AM class (morning classes will shift to 5:30, 6:30, and 7:30 AM) to our schedule Monday – Friday, as well as an additional 9:30 AM class on Fridays! Mark your calendars and start reserving on Zen Planner!

Strength
Every 1:30, 5 Rounds
1) 3-Position Power Clean (↑)
2) 3-6 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Wall Facing)
*3 Positions = High Hang, Hang, Floor; hold onto bar between reps

Conditioning
AMRAP 8
54 Double Unders (FX: 36)
18 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
6 Wall Walks (FX: 4) (RX+: 8)
54 Double Unders (FX: 36)
18 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
6 Wall Walks (FX: 4) (RX+: 8)