Donation Boxes

CrossFit OPEN 12.3 will be released today. If you need to be judged and cannot make Friday class or Saturday, please schedule it OUTSIDE of regular class time. Thanks!

OPEN GYM – Saturday at 9:30am

DONATE – Please don’t forget to drop some cash into the donation boxes when you check in for class. This money will go to help off-set the cost for the athletes that will make it to the regional competitions.

Key Tags – each one of you will be receiving keytags so you can easily check in to your classes. Please ask your coach for yours and don’t forget to sign into your attendance!


Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


Squat Cleans





1 min row for calories
rest 1 min
1 min squat cleans for reps (135, 95)
rest 1 min
1 min max pull ups for reps
rest 1 min

3 rounds

Thoracic ext
press ups
lat stretch

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