To Open or Not To Open....

You’ve heard several times by now that the Open is coming and that you should participate.

If you’re still new to CrossFit or have never thought that the Open is “for you”, I encourage you to consider trying it out this year.

If you decide to register officially online, then there’s no reason not to also sign-up for our gym intramurals.



First let’s talk about the Open itself.

Now I know not everyone gets as amped about data as I do, but it is a great tool to measure your progress in CrossFit.

Things I like to look at are how many scaled versus prescribed workouts did I do from one year to the next or did I get any better at the dreaded thruster WOD this year compared to the last three years?

Did I do a workout with movements in it that I could not do last year?

The Open is great for highlighting weaknesses and letting you know what you should focus on when skill work is programmed.

On the flip side, it’s also great at giving you a pat on the back when you’ve made an improvement.


We all choose CrossFit as our means of exercise to keep ourselves healthy, and the Open can actually give insight into how well you’re achieving that.

Do we all like to see where we landed on the leaderboard from week to week compared to everyone else in the world?

Absolutely, and I am by no means exempt from that, but the more important thing to focus on is ourselves.

While the Open obviously does not measure biomarkers (i.e, blood pressure, cholesterol levels, and other measurable substances in your blood ) of health, it does give you some indication of your fitness level.

At the end of the Open in 2016 when I looked at my performance compared to 2015, I can’t say I was super thrilled.

Did I get dramatically worse? No, but what I noticed caused me to consider other aspects of my training and nutrition.

It was actually the very first thing, among other later observations, that had me starting to believe that I could not out train my lackluster diet.


The intramurals are a great way of connecting with people that may not attend the same class times as you do.

We all see lots of new faces coming into the gym or commenting on posts in the tribe page, but we don’t get the chance to actually interact with those people necessarily.

Our community is truly one of the major things that separates us from other boxes.

I dislike stepping outside my friend bubble as much as the next person, but we have such a strong group of members at our gym that I am certain you will not be disappointed.


I started doing the Open four years ago, basically right after 330’s doors were open.

At that time it was just me and a few others participating. No one really understood what we were doing when we did our own random workouts separate from the class.

I was mostly on my own little island of suffering during those five weeks.

Fast forward to 2017, I had so many people cheering me on either in person or virtually, on my intramural team or on another team, it was insane.

While many of us are super competitive and want to win at all costs, there is something to be said about cheering on your “opponents” as well.

At the end of the day we all want to see each other succeed, and the intramurals are a great way to give someone that extra boost they might need to be able to mentally finish a workout.

The intramurals added another layer of fun to the whole Open experience.


Still not convinced the Open is for you?

If you plan to workout on Fridays during the Open season, you’ll be doing the workouts anyways!

The regular gym programming will be the Open workout for those five weeks so that everyone participating has both a dedicated time to be able to get the workout done and a judge.


To register, you’ll need to create an account on The CrossFit Games website as well as complete the intramural sign-up form (link is in the tribe page). I hope to see you all out on the gym floor for 18.1 in a few weeks!



The Open is Coming!

For 5 weeks (starting in late Feb) crossfitters around the world take part in the "open"


EVERYbody is invited to sign up.  Workouts will be released on Thursday night and we have until Mon night to complete the wod (with a judge) and submit our score.

This is our season.  This is what some of us train for all year. This is the biggest community event in CrossFit!


You may perform the wod as RX or modified.  We will have designated times, throughout the weekend (Friday class and/or saturday mornings), to perform the wod. 


I think the open is a lot of fun!  I was talked into signing up after my first 4 weeks in cf.  I was very hesitant but I quickly discovered that I made the right decision.  The gym was full and there was definitely a new excitement.  I didnt break any records but I definitely did better than I expected.  I was hooked!


Like I said, the workouts will have standards for RX and modified.  You do not have to RX every wod.  Each week, when the wod is announced, you can decide (with your coaches help) whether you should go RX or tackle the modified version.  Here is a list of some movements that have shown up in open's past





Bar and ring MU

C2B pullups


Box jumps 24/20

Wallballs 20/14

Light/moderate/heavy barbell or dumbell movements




Single unders

Jumping pullups

Box step ups 24/20

Hand release pushups

Wallballs 14/10

Hanging knee raises

"Light" barbell/dumbell movements


All squats must be below parallel


If you can handle these modified movements then you should sign up!!!  Go to


Now that we have discussed the Open let’s talk about the Intramurals.  


We will be picking 4 (non coach) captains.  The captains will select their teams on or about 2/15/18.  Each team will come up with a sweet team name.


Captains and teammates will be encouraged to make this as fun as possible!


  Each week of the open we will announce new criteria to determine that week's winning team.


In the end we will add up the scores to determine the overall team champ!


We want everyone involved so dont be shy!

Remember....if you are not having fun and challenging yourself you are doomed to fail at this lifelong fitness journey.

Please click on the link below and sign up so we have an accurate list of every participant.