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*Don’t forget to submit your scores for The CrossFit Open 23.3 before 8pm on Monday! For total time: Run 1 Mile Rest 2m Into 3rds of: 20 Pull-ups 30 Push-ups 40 ASQs “If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” – James Cameron

The LAST CrossFit Open WOD is here! We will be holding 23.3 in each regularly scheduled CrossFit class on Friday. If you cannot make it on Friday to perform the WOD, please ask a coach about scheduling another day/time. We cannot always accommodate you walking in any time. Thank you! Starting with a 6m time

AMRAP 8 Row 200m 2 Burpees over the Rower (increase by 2 each round) *2m Rest AMRAP 8 Run 200m 100m Farmer Carry (heavier than your usual) “Everything’s got a moral, if only you can find it.” – Lewis Carroll

Partner WOD For time: 50, 40, 30, 20, 10 Alternating Box Jumps (24/20) *Perform 20 Wall Balls (20/16) & 20 Pull-ups after each set of BJ *Alternate BJ, but only 1 person working at a time on the WB & Pull-ups “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”

EMOTM 10 2 PSN Build by feel Then, AMRAP 7 30 Double Unders 10 Alt DB SN (50/35) “First they ignore you, then they laugh at you, then they fight you, then you win.” – Mahatma Gandhi

*Don’t forget to submit your CrossFit Open 23.2 scores before 8pm Monday! For time: 50 Calorie Bike 40 BSQ (135/95) 30 S2O (95/65) 50 SA DB Lunges (50/35) 40 Alt. SLSQ (pistols) 30 HSPU “I believe in being an innovator.” – Walt Disney

Hey GCF Fam! We will be performing The CrossFit Open 23.2 WOD in class on FRIDAY! If you cannot make any class time, please see a coach to make up the WOD before Monday night. We will run 23.2 as our regularly scheduled class WOD, however, due to the 20min timeframe of the workout, and

Team AMRAP/Max Calories (3-4ppl) *While one partner is always biking for max calories, the other 2-3ppl must complete the following before switching the partner on the bike: 4 Rope Climbs (6 Climbs for teams of 4) 200ft Sled Push (4/3 – per person) *Only one partner working at a time “Do exactly what you would

For total rounds/reps 5rds – 3m ON/1m OFF: 25 UB Double Unders 5 FSQ (155/105) 7 T2B *Pick up where you leave off “Age is something that doesn’t matter, unless you are a cheese.” – Luis Bunuel

Skill – 5rds each – 10sec ON/10sec OFF: Alternate Hollow Hold & Superman Hold 4rds – 20sec ON/10sec OFF: OH Plate Hold on Toes 4rds – 20sec ON/10sec OFF: Plank/HS Hold, or Wall Walk to Hold 5m HS Hold/Walk Practice Then, For time: “Diane” 21, 15, 9 Deadlift (225/155) HSPU “There are many ways of