The CrossFit City Limits Marathon Race Prep Cycle and the Half-Marathon Race Prep Cycle both prepare and peak for the Austin Marathon on February 19, 2023! Now’s the time to really take your training to the next level and see how much CrossFit City Limits run programs can boost your run performance!!!

Starting Oct 31, 2022

Marathon and 1/2 Marathon Run Prep Cycle included with main gym workout program.

Schedule:

Mondays - Join Class - Power and Metabolic Conditioning

Tuesdays - Join Class - Run, Row, Air Bike Intervals

Wednesdays - Join Class - Upper Body Strength and Metabolic Conditioning

Thursdays - Instead of Class - Run Workout Provided on WOD Blog

Fridays - Rest or Go Very Easy in Class

Saturdays - Instead of Class - Run Workout Provided on WOD Blog

Sundays - Rest or 45-minute Easy Recovery Run

Register for Event Here:

Come join us for our gym’s very FRIENDLY and laid-back, but TOUGH, monthly, fitness competition that is scalable and accessible for any fitness levels, but will challenge even the most advanced! DUBS is short for Doubles, so come with a partner or just show up; there are always people who show up solo and will need a partner, so come solo and help someone else out!!! Register like you would a regular class and come on in! If you need a partner, we’ll find one for you! We will do a few workouts with a friendly and competitive edge to them and then crown the monthly DUBS winners.

DUBS happens the first Saturday of most months.

You absolutely may join us or bring someone who is not a member of the gym, but they will need to register like it’s a regular class and pay the drop-in fee.

If you are following the CrossFit City Limits Austin Marathon Race Prep Cycle and are running in the full Austin Marathon, the 3M Half Marathon can be used as a training run and is included in the workout plan. instead, if you are building to The Austin Half Marathon, then you’ll have a different run scheduled for this day as part of the training plan.

Come join us for our gym’s very FRIENDLY and laid-back, but TOUGH, monthly, fitness competition that is scalable and accessible for any fitness levels, but will challenge even the most advanced! DUBS is short for Doubles, so come with a partner or just show up; there are always people who show up solo and will need a partner, so come solo and help someone else out!!! Register like you would a regular class and come on in! If you need a partner, we’ll find one for you! We will do a few workouts with a friendly and competitive edge to them and then crown the monthly DUBS winners.

DUBS happens the first Saturday of most months.

You absolutely may join us or bring someone who is not a member of the gym, but they will need to register like it’s a regular class and pay the drop-in fee.

Come join us for our gym’s very FRIENDLY and laid-back, but TOUGH, monthly, fitness competition that is scalable and accessible for any fitness levels, but will challenge even the most advanced! DUBS is short for Doubles, so come with a partner or just show up; there are always people who show up solo and will need a partner, so come solo and help someone else out!!! Register like you would a regular class and come on in! If you need a partner, we’ll find one for you! We will do a few workouts with a friendly and competitive edge to them and then crown the monthly DUBS winners.

DUBS happens the first Saturday of most months.

You absolutely may join us or bring someone who is not a member of the gym, but they will need to register like it’s a regular class and pay the drop-in fee.

Come join us the first Saturday of each month for our DUBS partner workouts!!! DUBS is free for any members, so those of you who are on a 2x, 3x, unlimited, or hold an active punch card, this one is a freebie designed to get the community together in a fun way!

DUBS is short for doubles, which is our goofy way of referring to partner workouts. These First Saturday DUBS workouts are not just any partner workouts. Like regular classes, everything will be able to be scaled to your level, but these workouts will challenge you a bit more than usual. Our typical hour-long class is extended into an hour and a half, typically with 3 different partner workouts. Don't worry, these workouts are designed to be accessible to everyone while also challenging the more fit in the gym.

People come with someone they are going to partner with already and people show up solo. There are ALWAYS solo people that need a partner, so do someone a favor and even if you don't already have a partner, come on in and lend a hand!!!

Register for DUBS like a regular class! As a member, as you register for this Saturday's DUBS, your account should show a $0 pricing option you can select as you register for DUBS this Saturday:)

Can you join DUBS even if you’re not a gym member?
You absolutely may join us or bring someone who is not a member of the gym, but they will need to register ahead of time like it’s a regular class and pay the drop-in fee.

Come join us for a group Ruck Walk!!!

Cost - Free (Must register though, info below)

What is rucking? Walking with weight, usually in a backpack.

Do I need a special backpack to join? No. Many in the group use a GORUCK backpack made specifically for the purpose of adding weighted Ruck Plates, but you can throw any weight into any backpack or just come walk with us to get started! We typically will bring some sandbags with us that we pass around to share the load (to those interested in carrying one) as we go, so even without a ruck you can always take turns on a sandbag.

How hard is it? The ruck walk is as challenging or as easy as you’d like it to be. At the easiest it is around a 3-5 mile walk. At it’s most challenging, it is a 3-5 mile walk with a 50+lb ruck and a sandbag. It’s not as scary as it sounds, just come out and join us…you’ll be fine!

Where will we go? We will meet at the gym and then walk over to the Mueller hike and bike trail, walk around a bit, and come back. The journey is typically just over an hour.

Do I need to register for this? Yes, but this is a free event, so even if you are not a member of the gym, we still need you to sign-up like it’s a class, but you will not need to purchase anything to attend.

Come join Coach Kyle for a 30-minute, functional yoga recovery session with an added emphasis on ankle mobility!

This class is free for anyone who wants to join, just sign-up online like a regular class.

Tackle the Spartan Beast 21k Obstacle Course Run with Coach Kyle!!!

GROUP/TEAM: MovementLink

AM*
Sign-up for 11 AM or ANY AM wave time and the MovementLink team. Spartan Race will group our start times together depending on what’s available, so if 11 AM isn’t available, don’t worry, just register for the closest AM slot. Note: they will not group PM times with AM times, so make sure to register for an AM time.

Hotel and Carpooling

TBD

Come join us for a group Ruck Walk!!!

Cost - Free (Must register though, info below)

What is rucking? Walking with weight, usually in a backpack.

Do I need a special backpack to join? No. Many in the group use a GORUCK backpack made specifically for the purpose of adding weighted Ruck Plates, but you can throw any weight into any backpack or just come walk with us to get started! We typically will bring some sandbags with us that we pass around to share the load (to those interested in carrying one) as we go, so even without a ruck you can always take turns on a sandbag.

How hard is it? The ruck walk is as challenging or as easy as you’d like it to be. At the easiest it is around a 3-5 mile walk. At it’s most challenging, it is a 3-5 mile walk with a 50+lb ruck and a sandbag. It’s not as scary as it sounds, just come out and join us…you’ll be fine!

Where will we go? We will meet at the gym and then walk over to the Mueller hike and bike trail, walk around a bit, and come back. The journey is typically just over an hour.

Do I need to register for this? Yes, but this is a free event, so even if you are not a member of the gym, we still need you to sign-up like it’s a class, but you will not need to purchase anything to attend.

Come join us for our gym’s very FRIENDLY and laid-back, but TOUGH, monthly, fitness competition that is scalable and accessible for any fitness levels, but will challenge even the most advanced! DUBS is short for Doubles, so come with a partner or just show up; there are always people who show up solo and will need a partner, so come solo and help someone else out!!! Register like you would a regular class and come on in! If you need a partner, we’ll find one for you! We will do a few workouts with a friendly and competitive edge to them and then crown the monthly DUBS winners.

DUBS happens the first Saturday of most months.

You absolutely may join us or bring someone who is not a member of the gym, but they will need to register like it’s a regular class and pay the drop-in fee.

Join us for our annual Memorial Day "Murph" on Monday, May 30th. The workout will begin at 9am and scaling options will be provided. If you’re interested, read the story behind "Murph" and come in humble and ready to work!

Why We Do It

Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.

A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.

Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

Tackle the Spartan Super 10k Obstacle Course Run!!!

GROUP/TEAM: CrossFit City Limits

11:45 AM*
Sign-up for Any AM Wave and the CrossFit City Limits team. Our start time will all be grouped together depending on what’s available, so if 11:45 AM isn’t available, don’t worry, just register for the closest AM slot. Note: they will not group PM times with AM times, so make sure to register for an AM time.

If you are participating in The CrossFit Open and want to be judged, join us each Saturday at 10 AM!

What Is The CrossFit Open?

https://games.crossfit.com/

The 2022 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.

THE CROSSFIT GAMES ARE A THREE-STAGE JOURNEY.
Open

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up and join in the first stage of the CrossFit Games season.  After five weeks, the top men and women are declared National Champions and qualify for the CrossFit Games.  National Champions and the top 20 from the Open compete for the title of “Fittest on Earth [in the CrossFit Games].

Sanctionals
CrossFit-sanctioned competitions are replacing CrossFit's Regional events and will be a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games.

The sanctioned events expand the opportunities available to CrossFit competitors around the globe. Each sanctioned competition emerged from the CrossFit affiliate community.

"Each one exists to serve its community, not to make a quick buck," said CrossFit Founder Greg Glassman. "This is perfectly consistent with our vision for CrossFit competitions."

Going forward, teams are no longer required to share an affiliate or geographical location to earn an invitation to the CrossFit Games team competition. CrossFit-sanctioned events are the only pathway for teams to compete at the CrossFit Games.

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) National Champions as determined by the CrossFit Games Open; (2) first-place, sanctioned-event winners; (3) the top 20 overall finishers in the CrossFit Games Open; and (4) four at-large athletes selected by CrossFit Inc.

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games competition, athletes engage in a series of challenges unknown to them until right before the events begin. The combination of highly trained athletes and unknown events makes for an explosive mix.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

When Is The CrossFit Open

The online Open competition spans five weeks.  Workouts are announced Thursdays at 7:00 PM CST as CrossFit broadcasts the weekly Open workout announcement live on Facebook or YouTube.  After the weekly workout is announced, some of the world’s best CrossFitters compete against each other in the workout during the broadcast.  Open participants then have until Monday night to perform their workout with a judge, or video their workout, and submit their scores online.

The first of five Open workouts is announced Thursday night, February 21, 2018.   Each additional workout will be announced the subsequent Thursday nights.

What Types Of Workouts Are In The CrossFit Open

Typical workouts seen in classes will be very similar to the Open workouts that are announced.  You may have even done previous Open workouts in classes without even knowing it. The major difference is in class you can scale exactly to your level.  In the Open, you will choose the RX or Scaled workout option and complete each exercise in the workout exactly as written and standardized by CrossFit.

How To Participate At CrossFit City Limits

There are a number of ways to participate in the Open and choosing the right one is crucial to making the Open experience as enjoyable as possible for you.  The main thing to keep in mind is that if you are going to officially register and compete in the CrossFit Open, you must adhere to all of their standards. This includes either videoing your workouts to submit to online judges or having an in-person judge (this can be anyone from the gym) judge every rep of your workout and verifying that you completed the workout up to the full standards of the competition.  99% of us do not have ambitions to compete in high-level CrossFit competitions, so I’ll start by speaking to the majority of us.

Option 1: Unregistered Participation

So, for 99% of us, we will not be registering for the official online open and we will simply be participating in the Open by completing the workouts each week, either at our special Friday night Open get-togethers or on Mondays in regular classes.  We will do this without officially submitting our scores online and therefore do not need a judge or to video our workouts. We can still use the world-wide, online leader-board if we want to see how we did relative to the world-wide community on particular workouts, just our name and scores will not be part of the leader-board.  The Open workouts are a great time, even for us non-competitors, to put ourselves in competition mode. There will be a lot of excitement and talk about the Open workouts at the gym and on social media and can provide a fun experience of planning optimal strategy for a workout, putting 100% effort into a workout, and dealing with the nerves that come along with treating a workout like it means more than a regular day in class.  Done correctly, this is a great time to test your fitness, do something that gets you a little out of your comfort zone, and get some baselines on workouts we will likely do again in the future. Additionally, if you are not interested in this at all, it won’t matter because you can also treat the workouts like just another day in class.

Option 2: Officially Registered Participation

If you want to register and are interested in seeing your name on the worldwide on-line Open leader-board, you can complete the workouts anytime, and as many times as you’d like, between the Thursday night announcements and the Monday night submission deadline.  Your options are:

• Judges Provided for you:

  • Join us Friday nights at 6:30 PM.  We will have judges and will have a group all doing the Open workouts.  It will be fun, have a competitive atmosphere, and will have plenty of people to strategize with.

• You schedule your own Judge or Video your Workout:

  • Open Gym Hours

  • Monday’s during Class

There are a few things for which you need to plan:

1.     You will be held to CrossFit standards for all movements and it is highly recommended that you take the online judges course to become familiar with movement standards to avoid frustration during the Open.

2.      You will need to plan ahead of time to have a judge to judge every rep on each of your workouts. If you are not joining us Friday nights, you must organize and find your own judge from CFCL.  If you do not have a judge, you can simply video your workout. Your video must meet the requirements set forth for each workout provided by CrossFit. Standards and video Submissions must be up to the CrossFit movement standards.  Ever year there is controversy about movements and videos submitted. The controversial videos not only tarnish the name of the athlete, but also the gym who verified the video. It is extremely important that CrossFit City Limits’ reputation is maintained, so it is possible for your video to be denied if it does not follow the video standards exactly.

3.     Your workout score card must be submitted to Johnny and you must submit your score online by the Monday night due date.

CFCL coaches make for tremendous judges and can be available to help you strategize, give you some tips, and judge your workouts.   If you would like a CFCL coach to judge your work-out, please email the gym, so we can get you in contact with a coach to schedule a time.  The judging fee will be $15 plus $1 per work-out minute. The fee for a 7-minute AMRAP would be $15 + $7 = $22.

In Which Division Should I Participate?

There are gender divisions and different age groups.  Within each of these are RX and Scaled. You can choose RX or Scaled for each individual workout.  

MOVEMENTS HISTORICALLY REQUIRED FOR EACH DIVISION

Rx’ed

1.              Double Unders

2.              Handstand Push-ups

3.              Muscle ups (Bar and Ring)

4.              Chest-to-bar Pull-ups

5.              Toes-to-bars

6.              Squat Snatches and Power Snatches

7.              Squat Cleans and Power Cleans

8.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

9.              Clean and Jerk/Ground-to-overhead

10.           Overhead Squat

11.           Wallballs

12.           Thrusters

13.           Deadlift

14.           Box Jump

15.           Burpees

16.           Row

17.           Shoulder to Overhead

18.           Dumbbell Snatches

19.           Burpee Box Jump-overs

20.           Dumbbell Cleans

21.           Dumbbell Lunges

22.           OH Lunges

Scaled

1.              Overhead Squats

2.              Squat Snatches and Power Snatches

3.              Squat Cleans and Power Cleans

4.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

5.              Clean and Jerk/Ground-to-overhead

6.              Jumping Chest-to-bar Pull-ups

7.              Jumping Pull-ups

8.              Thrusters

9.              Single Unders

10.           Hand Release Push-ups

11.           Row

12.           Wallballs

13.           Deadlifts

14.           Hanging Knee Raises

15.           Dumbbell Lunges

16.           Dumbbell power cleans

17.           Dumbbell snatch

18.           Burpee box jump-overs

Skills And Mobility Prep

We have seen it every single year and assume this year will be no different.  The open workout will be announced and will include a high skill movement like muscle-ups, handstand push-ups, chest-to-bar pull-ups, double-unders, heavy Olympic lifting, or overhead squats.  People start freaking out as they hear the announcements and realize they need to improve on the movement and at this point it is too late. You may be able to improve your skills a little bit, but you have missed the opportunity of prepping before hand.

If you are going to register for the Open RX division or want to do the Open workouts RX’ed, then now is the time to practice those skills.  Before or after class, replacing a class, or doing personal trainings with a coach are necessary to develop the high skill required for RX’ed workouts.  If you would like to schedule a personal training session, please email the gym. Sessions are $75 an hour and can be purchased at a discount in packages.  Technique is crucial for developing skills, so having an expert coach’s eye assist you can have a dramatic impact on your Open season.

Enjoy!

The CrossFit City Limits Team

If you are participating in The CrossFit Open and want to be judged, join us each Saturday at 10 AM!

What Is The CrossFit Open?

https://games.crossfit.com/

The 2022 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.

THE CROSSFIT GAMES ARE A THREE-STAGE JOURNEY.
Open

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up and join in the first stage of the CrossFit Games season.  After five weeks, the top men and women are declared National Champions and qualify for the CrossFit Games.  National Champions and the top 20 from the Open compete for the title of “Fittest on Earth [in the CrossFit Games].

Sanctionals
CrossFit-sanctioned competitions are replacing CrossFit's Regional events and will be a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games.

The sanctioned events expand the opportunities available to CrossFit competitors around the globe. Each sanctioned competition emerged from the CrossFit affiliate community.

"Each one exists to serve its community, not to make a quick buck," said CrossFit Founder Greg Glassman. "This is perfectly consistent with our vision for CrossFit competitions."

Going forward, teams are no longer required to share an affiliate or geographical location to earn an invitation to the CrossFit Games team competition. CrossFit-sanctioned events are the only pathway for teams to compete at the CrossFit Games.

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) National Champions as determined by the CrossFit Games Open; (2) first-place, sanctioned-event winners; (3) the top 20 overall finishers in the CrossFit Games Open; and (4) four at-large athletes selected by CrossFit Inc.

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games competition, athletes engage in a series of challenges unknown to them until right before the events begin. The combination of highly trained athletes and unknown events makes for an explosive mix.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

When Is The CrossFit Open

The online Open competition spans five weeks.  Workouts are announced Thursdays at 7:00 PM CST as CrossFit broadcasts the weekly Open workout announcement live on Facebook or YouTube.  After the weekly workout is announced, some of the world’s best CrossFitters compete against each other in the workout during the broadcast.  Open participants then have until Monday night to perform their workout with a judge, or video their workout, and submit their scores online.

The first of five Open workouts is announced Thursday night, February 21, 2018.   Each additional workout will be announced the subsequent Thursday nights.

What Types Of Workouts Are In The CrossFit Open

Typical workouts seen in classes will be very similar to the Open workouts that are announced.  You may have even done previous Open workouts in classes without even knowing it. The major difference is in class you can scale exactly to your level.  In the Open, you will choose the RX or Scaled workout option and complete each exercise in the workout exactly as written and standardized by CrossFit.

How To Participate At CrossFit City Limits

There are a number of ways to participate in the Open and choosing the right one is crucial to making the Open experience as enjoyable as possible for you.  The main thing to keep in mind is that if you are going to officially register and compete in the CrossFit Open, you must adhere to all of their standards. This includes either videoing your workouts to submit to online judges or having an in-person judge (this can be anyone from the gym) judge every rep of your workout and verifying that you completed the workout up to the full standards of the competition.  99% of us do not have ambitions to compete in high-level CrossFit competitions, so I’ll start by speaking to the majority of us.

Option 1: Unregistered Participation

So, for 99% of us, we will not be registering for the official online open and we will simply be participating in the Open by completing the workouts each week, either at our special Friday night Open get-togethers or on Mondays in regular classes.  We will do this without officially submitting our scores online and therefore do not need a judge or to video our workouts. We can still use the world-wide, online leader-board if we want to see how we did relative to the world-wide community on particular workouts, just our name and scores will not be part of the leader-board.  The Open workouts are a great time, even for us non-competitors, to put ourselves in competition mode. There will be a lot of excitement and talk about the Open workouts at the gym and on social media and can provide a fun experience of planning optimal strategy for a workout, putting 100% effort into a workout, and dealing with the nerves that come along with treating a workout like it means more than a regular day in class.  Done correctly, this is a great time to test your fitness, do something that gets you a little out of your comfort zone, and get some baselines on workouts we will likely do again in the future. Additionally, if you are not interested in this at all, it won’t matter because you can also treat the workouts like just another day in class.

Option 2: Officially Registered Participation

If you want to register and are interested in seeing your name on the worldwide on-line Open leader-board, you can complete the workouts anytime, and as many times as you’d like, between the Thursday night announcements and the Monday night submission deadline.  Your options are:

• Judges Provided for you:

  • Join us Friday nights at 6:30 PM.  We will have judges and will have a group all doing the Open workouts.  It will be fun, have a competitive atmosphere, and will have plenty of people to strategize with.

• You schedule your own Judge or Video your Workout:

  • Open Gym Hours

  • Monday’s during Class

There are a few things for which you need to plan:

1.     You will be held to CrossFit standards for all movements and it is highly recommended that you take the online judges course to become familiar with movement standards to avoid frustration during the Open.

2.      You will need to plan ahead of time to have a judge to judge every rep on each of your workouts. If you are not joining us Friday nights, you must organize and find your own judge from CFCL.  If you do not have a judge, you can simply video your workout. Your video must meet the requirements set forth for each workout provided by CrossFit. Standards and video Submissions must be up to the CrossFit movement standards.  Ever year there is controversy about movements and videos submitted. The controversial videos not only tarnish the name of the athlete, but also the gym who verified the video. It is extremely important that CrossFit City Limits’ reputation is maintained, so it is possible for your video to be denied if it does not follow the video standards exactly.

3.     Your workout score card must be submitted to Johnny and you must submit your score online by the Monday night due date.

CFCL coaches make for tremendous judges and can be available to help you strategize, give you some tips, and judge your workouts.   If you would like a CFCL coach to judge your work-out, please email the gym, so we can get you in contact with a coach to schedule a time.  The judging fee will be $15 plus $1 per work-out minute. The fee for a 7-minute AMRAP would be $15 + $7 = $22.

In Which Division Should I Participate?

There are gender divisions and different age groups.  Within each of these are RX and Scaled. You can choose RX or Scaled for each individual workout.  

MOVEMENTS HISTORICALLY REQUIRED FOR EACH DIVISION

Rx’ed

1.              Double Unders

2.              Handstand Push-ups

3.              Muscle ups (Bar and Ring)

4.              Chest-to-bar Pull-ups

5.              Toes-to-bars

6.              Squat Snatches and Power Snatches

7.              Squat Cleans and Power Cleans

8.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

9.              Clean and Jerk/Ground-to-overhead

10.           Overhead Squat

11.           Wallballs

12.           Thrusters

13.           Deadlift

14.           Box Jump

15.           Burpees

16.           Row

17.           Shoulder to Overhead

18.           Dumbbell Snatches

19.           Burpee Box Jump-overs

20.           Dumbbell Cleans

21.           Dumbbell Lunges

22.           OH Lunges

Scaled

1.              Overhead Squats

2.              Squat Snatches and Power Snatches

3.              Squat Cleans and Power Cleans

4.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

5.              Clean and Jerk/Ground-to-overhead

6.              Jumping Chest-to-bar Pull-ups

7.              Jumping Pull-ups

8.              Thrusters

9.              Single Unders

10.           Hand Release Push-ups

11.           Row

12.           Wallballs

13.           Deadlifts

14.           Hanging Knee Raises

15.           Dumbbell Lunges

16.           Dumbbell power cleans

17.           Dumbbell snatch

18.           Burpee box jump-overs

Skills And Mobility Prep

We have seen it every single year and assume this year will be no different.  The open workout will be announced and will include a high skill movement like muscle-ups, handstand push-ups, chest-to-bar pull-ups, double-unders, heavy Olympic lifting, or overhead squats.  People start freaking out as they hear the announcements and realize they need to improve on the movement and at this point it is too late. You may be able to improve your skills a little bit, but you have missed the opportunity of prepping before hand.

If you are going to register for the Open RX division or want to do the Open workouts RX’ed, then now is the time to practice those skills.  Before or after class, replacing a class, or doing personal trainings with a coach are necessary to develop the high skill required for RX’ed workouts.  If you would like to schedule a personal training session, please email the gym. Sessions are $75 an hour and can be purchased at a discount in packages.  Technique is crucial for developing skills, so having an expert coach’s eye assist you can have a dramatic impact on your Open season.

Enjoy!

The CrossFit City Limits Team

If you are participating in The CrossFit Open and want to be judged, join us each Saturday at 10 AM!

What Is The CrossFit Open?

https://games.crossfit.com/

The 2022 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.

THE CROSSFIT GAMES ARE A THREE-STAGE JOURNEY.
Open

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up and join in the first stage of the CrossFit Games season.  After five weeks, the top men and women are declared National Champions and qualify for the CrossFit Games.  National Champions and the top 20 from the Open compete for the title of “Fittest on Earth [in the CrossFit Games].

Sanctionals
CrossFit-sanctioned competitions are replacing CrossFit's Regional events and will be a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games.

The sanctioned events expand the opportunities available to CrossFit competitors around the globe. Each sanctioned competition emerged from the CrossFit affiliate community.

"Each one exists to serve its community, not to make a quick buck," said CrossFit Founder Greg Glassman. "This is perfectly consistent with our vision for CrossFit competitions."

Going forward, teams are no longer required to share an affiliate or geographical location to earn an invitation to the CrossFit Games team competition. CrossFit-sanctioned events are the only pathway for teams to compete at the CrossFit Games.

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) National Champions as determined by the CrossFit Games Open; (2) first-place, sanctioned-event winners; (3) the top 20 overall finishers in the CrossFit Games Open; and (4) four at-large athletes selected by CrossFit Inc.

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games competition, athletes engage in a series of challenges unknown to them until right before the events begin. The combination of highly trained athletes and unknown events makes for an explosive mix.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

When Is The CrossFit Open

The online Open competition spans five weeks.  Workouts are announced Thursdays at 7:00 PM CST as CrossFit broadcasts the weekly Open workout announcement live on Facebook or YouTube.  After the weekly workout is announced, some of the world’s best CrossFitters compete against each other in the workout during the broadcast.  Open participants then have until Monday night to perform their workout with a judge, or video their workout, and submit their scores online.

The first of five Open workouts is announced Thursday night, February 21, 2018.   Each additional workout will be announced the subsequent Thursday nights.

What Types Of Workouts Are In The CrossFit Open

Typical workouts seen in classes will be very similar to the Open workouts that are announced.  You may have even done previous Open workouts in classes without even knowing it. The major difference is in class you can scale exactly to your level.  In the Open, you will choose the RX or Scaled workout option and complete each exercise in the workout exactly as written and standardized by CrossFit.

How To Participate At CrossFit City Limits

There are a number of ways to participate in the Open and choosing the right one is crucial to making the Open experience as enjoyable as possible for you.  The main thing to keep in mind is that if you are going to officially register and compete in the CrossFit Open, you must adhere to all of their standards. This includes either videoing your workouts to submit to online judges or having an in-person judge (this can be anyone from the gym) judge every rep of your workout and verifying that you completed the workout up to the full standards of the competition.  99% of us do not have ambitions to compete in high-level CrossFit competitions, so I’ll start by speaking to the majority of us.

Option 1: Unregistered Participation

So, for 99% of us, we will not be registering for the official online open and we will simply be participating in the Open by completing the workouts each week, either at our special Friday night Open get-togethers or on Mondays in regular classes.  We will do this without officially submitting our scores online and therefore do not need a judge or to video our workouts. We can still use the world-wide, online leader-board if we want to see how we did relative to the world-wide community on particular workouts, just our name and scores will not be part of the leader-board.  The Open workouts are a great time, even for us non-competitors, to put ourselves in competition mode. There will be a lot of excitement and talk about the Open workouts at the gym and on social media and can provide a fun experience of planning optimal strategy for a workout, putting 100% effort into a workout, and dealing with the nerves that come along with treating a workout like it means more than a regular day in class.  Done correctly, this is a great time to test your fitness, do something that gets you a little out of your comfort zone, and get some baselines on workouts we will likely do again in the future. Additionally, if you are not interested in this at all, it won’t matter because you can also treat the workouts like just another day in class.

Option 2: Officially Registered Participation

If you want to register and are interested in seeing your name on the worldwide on-line Open leader-board, you can complete the workouts anytime, and as many times as you’d like, between the Thursday night announcements and the Monday night submission deadline.  Your options are:

• Judges Provided for you:

  • Join us Friday nights at 6:30 PM.  We will have judges and will have a group all doing the Open workouts.  It will be fun, have a competitive atmosphere, and will have plenty of people to strategize with.

• You schedule your own Judge or Video your Workout:

  • Open Gym Hours

  • Monday’s during Class

There are a few things for which you need to plan:

1.     You will be held to CrossFit standards for all movements and it is highly recommended that you take the online judges course to become familiar with movement standards to avoid frustration during the Open.

2.      You will need to plan ahead of time to have a judge to judge every rep on each of your workouts. If you are not joining us Friday nights, you must organize and find your own judge from CFCL.  If you do not have a judge, you can simply video your workout. Your video must meet the requirements set forth for each workout provided by CrossFit. Standards and video Submissions must be up to the CrossFit movement standards.  Ever year there is controversy about movements and videos submitted. The controversial videos not only tarnish the name of the athlete, but also the gym who verified the video. It is extremely important that CrossFit City Limits’ reputation is maintained, so it is possible for your video to be denied if it does not follow the video standards exactly.

3.     Your workout score card must be submitted to Johnny and you must submit your score online by the Monday night due date.

CFCL coaches make for tremendous judges and can be available to help you strategize, give you some tips, and judge your workouts.   If you would like a CFCL coach to judge your work-out, please email the gym, so we can get you in contact with a coach to schedule a time.  The judging fee will be $15 plus $1 per work-out minute. The fee for a 7-minute AMRAP would be $15 + $7 = $22.

In Which Division Should I Participate?

There are gender divisions and different age groups.  Within each of these are RX and Scaled. You can choose RX or Scaled for each individual workout.  

MOVEMENTS HISTORICALLY REQUIRED FOR EACH DIVISION

Rx’ed

1.              Double Unders

2.              Handstand Push-ups

3.              Muscle ups (Bar and Ring)

4.              Chest-to-bar Pull-ups

5.              Toes-to-bars

6.              Squat Snatches and Power Snatches

7.              Squat Cleans and Power Cleans

8.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

9.              Clean and Jerk/Ground-to-overhead

10.           Overhead Squat

11.           Wallballs

12.           Thrusters

13.           Deadlift

14.           Box Jump

15.           Burpees

16.           Row

17.           Shoulder to Overhead

18.           Dumbbell Snatches

19.           Burpee Box Jump-overs

20.           Dumbbell Cleans

21.           Dumbbell Lunges

22.           OH Lunges

Scaled

1.              Overhead Squats

2.              Squat Snatches and Power Snatches

3.              Squat Cleans and Power Cleans

4.              Push Press, Push Jerk, Split Jerk, Shoulder-to-overhead

5.              Clean and Jerk/Ground-to-overhead

6.              Jumping Chest-to-bar Pull-ups

7.              Jumping Pull-ups

8.              Thrusters

9.              Single Unders

10.           Hand Release Push-ups

11.           Row

12.           Wallballs

13.           Deadlifts

14.           Hanging Knee Raises

15.           Dumbbell Lunges

16.           Dumbbell power cleans

17.           Dumbbell snatch

18.           Burpee box jump-overs

Skills And Mobility Prep

We have seen it every single year and assume this year will be no different.  The open workout will be announced and will include a high skill movement like muscle-ups, handstand push-ups, chest-to-bar pull-ups, double-unders, heavy Olympic lifting, or overhead squats.  People start freaking out as they hear the announcements and realize they need to improve on the movement and at this point it is too late. You may be able to improve your skills a little bit, but you have missed the opportunity of prepping before hand.

If you are going to register for the Open RX division or want to do the Open workouts RX’ed, then now is the time to practice those skills.  Before or after class, replacing a class, or doing personal trainings with a coach are necessary to develop the high skill required for RX’ed workouts.  If you would like to schedule a personal training session, please email the gym. Sessions are $75 an hour and can be purchased at a discount in packages.  Technique is crucial for developing skills, so having an expert coach’s eye assist you can have a dramatic impact on your Open season.

Enjoy!

The CrossFit City Limits Team

Interested in running the Austin Marathon, Half Marathon, or 5k?

Included within our programming is training for the Austin Marathon and Half Marathon!!! Simply follow-along with our with our regular classes on Mondays, Tuesdays, Wednesdays, Fridays, and for longer run progressions, look at each Saturdays’ specialty workouts leading up to the event!

Grab a partner and join us for a very FRIENDLY competition that will challenge the most competitive, but is also scalable and accessible for all fitness levels! There are always people that show up solo and are looking for a partner, just come on in and we’ll find a partner for you! We will do a few fun events with a friendly and competitive edge to it. Winning team gets to be the winner and hold the Golden DUBS Champion Belt! 

Grab a partner and join us for a very FRIENDLY competition that will challenge the most competitive, but is also scalable and accessible for all fitness levels! There are always people that show up solo and are looking for a partner, just come on in and we’ll find a partner for you! We will do a few fun events with a friendly and competitive edge to it. Winning team gets to be the winner and hold the Golden DUBS Champion Belt!