Team Challenge
Sep
21
9:00 AM09:00

Team Challenge

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With Teams of 5, come ready to tackle the CFCL Team Challenge!!! Inspired by small group, Navy Seal physical training, teams will communicate and work together to complete and grinding Team workout. The challenge will be accessible to athletes of all levels and will also challenge the best.

Each Team of 5 must consist of at least:

  • 1 New-ish CFCL Member (Less than 1 year as a member of CFCL)

  • 2 Males and 2 Females

  • 1 typically AM and 1 typically PM member.

    Workout will be announced at the start of the event. If you want to participate or are looking for people to fill your team, we will have a “Team Challenge Classifieds” on the chalk board to assist.

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Friday Night Lights - CrossFit Open Workout 1
Oct
11
6:30 PM18:30

Friday Night Lights - CrossFit Open Workout 1

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Through the CrossFit Open, we will be hosting the Open Workouts (with judges if you need) Friday nights at 6:30 PM! If you’re registered for the Open or just want to come join the fun and workout, CFCL’s Friday Night Lights are always a ton of fun!

What Is The CrossFit Open?

https://open.crossfit.com/english

The 2019 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

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Next Level CrossFit Weekend Workshop
Oct
19
to Oct 20

Next Level CrossFit Weekend Workshop

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Are you ready to take your fitness and skills to the next level? Want to fast-track your CrossFit journey and learn everything Coach Kyle and Coach April wish they learned early on?

Participants will join Coach April and Coach Kyle 10 AM to 4 PM on both Saturday October 19 and Sunday October 20 (with a lunch break) to learn and workshop technique and strategies that will take your health and fitness to the next level.

Over the course of the weekend, April and Kyle will share:

  • Hands-on Skills Workshops:

    • Kipping Pull-ups (Butterfly and C-Kip), Ring Dips, Ring Muscle-ups, Bar Muscle-ups, and Handstand Push-ups.

    • Double-unders

    • Snatch

    • Clean and Jerk

  • Movement Screen and Mobility Workshop

  • Seminars Designed to get you to the Next Level:

    • The Big Picture

    • Mobility

    • Nutrition

    • Advanced Recovery and Health

    • Maximizing Workouts, Programming, Pacing, When to Practice Skills, When and What to do For Accessory Work

    • Mindset and Lifestyle Hacks for Better Performance

    • Defining your Why, Goals, and Putting together a Plan

    • Making it Easy

Saturday and Sunday Workshop Price: $350

Register in MindBody Under the Events Tab Here

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Benchmark Week - Bad Ass to Good Ass
Nov
18
to Nov 23

Benchmark Week - Bad Ass to Good Ass

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It’s time to test our fitness!

The CFCL programming is designed to maximize results. Through a prioritization and linear program, we start with a hypertrophy cycle to grow muscle and build our foundation of technique and general fitness. Then, we move into a strength cycle where we strengthen the new muscle from the hypertrophy cycle and start getting a little more specific with our exercises. We then finish with a peaking phase where prepare and test new maxes, all culminating with our Benchmark Week!

All of the regular classes at CFCL during our benchmark week are classic CrossFit and will test all aspects of overall fitness along with the skills and mobility we’ve been working on. It’s a fun week to realize all the progress we’ve made! We highly recommend taking notes and recording scores from the workout this week, so we have “Benchmarks” to re-test in the future. It’s not you vs everyone on instagram…it’s you vs you!

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Trail of Lights Fun Run
Dec
7
6:00 PM18:00

Trail of Lights Fun Run

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Register for the CrossFit City Limits Team Here

The CrossFit City Limits Team will be Wave 1 which will start between 6 and 6:15 PM

Description

Walk or Run. Then Have Some Fun!

Be among the FIRST of the season to see the Austin Trail of Lights.

Run, jog or stroll a 2.1 mile, untimed course – starting at the iconic Zilker Holiday Tree and moving through the beloved Austin Trail of Lights in your best holiday costume. Then stick around for the ultimate after party celebration – the Finish Line Festival – located in the heart of Zilker Park.

THE FUN RUN EXPERIENCE:

  • FIRST ACCESS to the Austin Trail of Lights

  • One (1) FREE beer or cocoa after crossing the finish line

  • Pre-Fun Run Activities – warm up sessions, spins under the Zilker Holiday Tree, and more

  • Finish Line Festival and Expo access with fun activities, free samples and swag

  • FREE photos with Santa and Mrs. Claus, courtesy of St. David's HealthCare

  • Countless unique holiday photo ops

  • Ferris Wheel and Carousel rides

  • Post-Fun Run dance party and costume contest

  • Additional food and bevs from food trucks and bars, available for purchase

  • Commemorative long-sleeve 2019 Fun Run shirt included with registration! * (Performance long-sleeve event t-shirt available for additional fee.)

  • Join the CrossFit City Limits team for additional perks

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San Marcos River Float
Sep
14
12:30 PM12:30

San Marcos River Float

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Don’t miss out!!! Join us as we float the river in San Marcos! A bus will be picking us up at 12:15 PM on Saturday September 14 and bringing us back when the float is over. Price is $52. Sign up in Mind Body and if you’re bringing a +1, they need a set up an account and also sign up and pay through Mind Body.

Pay and Register Here to Reserve Your Spot!

You must register on or before Friday Sep 6, so we can reserve the bus!!!

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Daddio's Birthday Burpees
Sep
11
6:00 AM06:00

Daddio's Birthday Burpees

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Every year since “Daddio” started CrossFit, he has performed his age in burpees + 1 to grow on on his birthday!!! Since 2012, he has never missed a year, but, this year, a shoulder surgery is going to make him miss his first year ever.

But, there’s not reason to fell bad because the CFCL community is going to more than make up for the 73 Birthday Burpees the universe is going to miss out on this year. Out of solidarity, the CFCL community will come together in classes on Wednesday Sept 11 and will step in for Daddio and keep the Daddio Birthday Burpee tradition alive!!!

Sign up for class and come join us!

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First Friday DUBS - September 2019
Sep
6
6:30 PM18:30

First Friday DUBS - September 2019

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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! 

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The Chief - Labor Day Hero Workout
Sep
2
9:00 AM09:00

The Chief - Labor Day Hero Workout

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On Labor Day, we will be completing the CrossFit Hero WOD, “The Chief.”

Monday September 2 at 9 AM and 12:30 PM

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.” - CrossFit.com

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Bad Ass to Good Ass Programming Macrocycle Begins
Aug
26
6:00 AM06:00

Bad Ass to Good Ass Programming Macrocycle Begins

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Our next Macrocycle, “Bad Ass to Good Ass,” includes one 4-week hypertrophy, one 4-week strength, and one 4--week peaking mesocycle before our next Benchmark week starting on Monday November 18!

In our Hypertrophy Mesocycles, you’ll see sets designed for muscle growth in the 8-12 rep range with intensities being around 60% or more of a 1 RM. You’ll see more accessory work after workouts than typically found in other mesocycle types. Our metabolic conditioning work continuing to be constantly varied, functional movements, but averaging longer, slower, and higher volume and have the widest range of exercises.

In our Strength Mesocycles, we’ll strengthen our newly grown muscle using sets in the 3-6 rep range with intensities being around 75% or more of a 1 RM. Our metabolic conditioning will be average to be balanced, which creates a classic CrossFit feel.

In our Peaking Mesocycles, we’ll start with intensities around 90%+ of our 1 RM as we prep our bodies for new new Personal Records (PRs). Our metabolic conditioning will average shorter, faster, and more intense, as our specificity in exercises increases to prepare us for the soon approaching benchmark week.

“Bad Ass to Good Ass” will contain many progressions designed to increase your fitness and CrossFit skills making you ready for anything that may come your way. Enjoy!

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Benchmark Week
Aug
19
to Aug 24

Benchmark Week

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It’s time to test our fitness!

The CFCL programming is designed to maximize results. Through a prioritization and linear program, we start with a hypertrophy cycle to grow muscle and build our foundation of technique and general fitness. Then, we move into a strength cycle where we strengthen the new muscle from the hypertrophy cycle and start getting a little more specific with our exercises. We then finish with a peaking phase where prepare and test new maxes, all culminating with our Benchmark Week!

All of the regular classes at CFCL during our benchmark week are classic CrossFit and will test all aspects of overall fitness along with the skills and mobility we’ve been working on. It’s a fun week to realize all the progress we’ve made! We highly recommend taking notes and recording scores from the workout this week, so we have “Benchmarks” to re-test in the future. It’s not you vs everyone on instagram…it’s you vs you!

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Aug
17
9:00 AM09:00

AM vs PM Competition

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Morning and evening folks, here is your chance to throw down! Join us for a friendly and fun competition on Saturday August 17 from 9-11:30ish AM. This is designed with all fitness levels in mind, so it doesn't matter if you are just starting out or are advanced, everyone can participate and contribute!

Register HERE to join the AM Team

Register HERE to join the PM Team

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First Friday DUBS - August 2019
Aug
2
6:30 PM18:30

First Friday DUBS - August 2019

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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! 

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Olympic Weightlifting Workshop
Jun
15
12:00 PM12:00

Olympic Weightlifting Workshop

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This four week Olympic weightlifting course is designed to increase your proficiency in the snatch, clean, and jerk. This class meets one a week on Saturdays (6/15, 6/22, 6/29, 7/6) from 12-1:30pm. Each session will include a warm up, skill, strength, and auxiliary work. Olympic weightlifting is an important component to CrossFit and the small group instruction is helpful to increase proficiency and strength in both the snatch and the clean and jerk.

Cost: $125

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Memorial Day "Murph"
May
27
9:00 AM09:00

Memorial Day "Murph"

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Join us in our 7th annual Memorial Day "Murph" on Monday, May 27th. The workout will begin at 9am and scaling options will be provided. If you’re interested, read the story behind "Murph" and come in humbled 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.

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Community Service: Urban Roots Farm
May
25
9:00 AM09:00

Community Service: Urban Roots Farm

There’s never a bad time to take action in your community. Roughly 1 in 4 households across Austin is experiencing food insecurity, and together we can plant the seeds for nourishment. As Urban Roots youth interns lead our volunteer days, this is the perfect opportunity to roll up your sleeves, give back on a sustainable farm, and experience a sense of community unlike any other.

Come join your CFCL family for a group volunteer opportunity at Urban Roots Farm Saturday May 25!

WHAT TO EXPECT:
The group volunteer day kicks off with an orientation circle followed by guided instructions on the day’s farm tasks. No two volunteer shifts are alike; depending on the season, you may expect to harvest okra straight from the fields, transplant onions, or scuffle hoe around a bed of zucchini. It is likely that if you come with a group  to volunteer, you’ll be split into different crews on the farm. We ask that you trust the process and build community! Urban Roots youth lead most shifts, so you are an important part of their leadership experience. Please come with an open heart and willingness to follow all instructions from youth and staff. Come prepared to work hard and have fun!

Think safety, sun, and comfort! We work rain or shine, so please wear weather-appropriate clothes and closed-toe shoes. Bring sunscreen and bug-spray if you’ll need it.

Volunteer days begin promptly at 9am and run until 11:30am. Bring a refillable water bottle– the farm has drinking water available, but we do not provide cups. We provide work gloves that you can borrow but feel free to bring your own. For safety and sanitary reasons, we ask that you do not bring dogs to the farm.

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TRANSFORM Challenge Free Info Sessions
May
15
to May 31

TRANSFORM Challenge Free Info Sessions

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TRANSFORM Challenge Season 24 is starting June 3!!!

Curious about TRANSFORM??? Keoni is hosting free info sessions:
Mondays at 7:30 PM
Wednesdays at 7:30 PM
Fridays at 6:30 PM

Register for a Free Info Session through MindBody.

Here's What You Get on the Challenge...

TRANSFORM Mindset Masterclass

☑️Anything is Possible Mindset. Learn how to bend the universe and shift reality to create your destiny and engineer your future to your exact specifications. 
☑️"Just Show Up" Mantra. Realize how EASY it is to pull of the TRANSFORMation when all you need to do is walk through the door. 
☑️Hope. Discover the tools and tactics you need to turn negative experiences into positive catalysts that will thrust you towards lifelong success. 
☑️Will Power. Learn how to say NO to lifes most tempting indulgences, every time!
☑️Discipline. Discover the secrets to mastering DAILY exercise and clean eating habits, NOW and forever.
☑️Motivation. Learn how to tap into and unleash all of the inner strength you need to conquer your most daunting goals. 
☑️Time. Discover how to turn your busiest, most jam-packed days into your greatest advantage.
☑️Energy. Learn how a few small lifestyle tweaks could release boundless internal power to energize your body and clear your mind.
☑️Experience. Discover how to quickly and easily harness the power of all TRANSFORM best practices to immediately apply them effectively to your life. 
☑️Money. Learn how to use FITNESS to increase confidence, productivity, ingenuity, creativity and personal INCOME, while decreasing the unnecessary spending and wasted time that comes with unhealthy habits and lifestyle.

TRANSFORM Nutrition Masterclass

☑️What to Eat & NOT to Eat Guide
☑️How Much to Eat Guide
☑️When to Eat Guide
☑️Macronutrient Guidelines
☑️Meal Plans
☑️Meal Prep Guide
☑️Grocery Shopping List
☑️Eating Out Guide
☑️Supplement Guide
☑️Food Journal 
☑️MyFitnessPal Tools
☑️Intermittent Fasting Tools
☑️3 Cheat Meals Per Week 🍕🍷🍺

12 Weeks of Nutrition Coaching

☑️Customized Nutrition Planning☑️Daily Accountability Check-ins☑️Weekly Food Journal Check-ins☑️Weekly TRANSFORM Support Group☑️TRANSFORMer Facebook Group

12 Weeks of Fitness Coaching

☑️Customized Fitness Plan for 12 Weeks☑️Measurements, Body Fat Testing, Photos
☑️Unlimited CrossFit Classes ☑️Unlimited Open Gym
☑️Customized Coaching in Every Class
☑️Personalized Modifications in Every Class☑️4 Expert CrossFit Coaches on Staff
☑️Over 30 Years of Combined Experience 

12 Weeks of Community

☑️Membership with over 150 Professionals☑️Community Support and Accountability☑️Outdoor Community Hikes, Stand Up Paddling and Workouts☑️Workout Leaderboard Opportunities☑️CFEO Community Social Events

12 Week Conclusion Festivities

☑️Photo Shoot Preparation and Coaching☑️Professional TRANSFORM Photo Shoot☑️Final Measurements, Body Fat Testing☑️TRANSFORM Awards Gala Black Tie Event☑️TRANSFORM TRIUMPH Finisher Shirt☑️PIC ON THE BIG SCREEN AT PARTY! 😳☑️TRANSFORM Winners Prize Packages🎁

YOU COULD WIN!

🔥 TRANSFORM CHAMPION
👙 Beach Body Champion
💪🏽 Six Pack Champion
🏆 Biggest Loser

All you need to do is ACCEPT THE CHALLENGE, click the link below and Schedule Your FREE Group Info Session NOW to Start June 3rd. LET'S DO THIS!
Aloha, Keoni

View Event →
Mar
29
6:30 PM18:30

The CrossFit Open - Friday Night Lights

Friday Night Lights at CFCL
If you are participating in The CrossFit Open and want to be judged, join us every Friday at 6:30 pm!

What Is The CrossFit Open?

https://open.crossfit.com/english

The 2019 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

View Event →
Mar
22
6:30 PM18:30

The CrossFit Open - Friday Night Lights

Friday Night Lights at CFCL
If you are participating in The CrossFit Open and want to be judged, join us every Friday at 6:30 pm!

What Is The CrossFit Open?

https://open.crossfit.com/english

The 2019 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

View Event →
Mar
1
6:30 PM18:30

The CrossFit Open - Friday Night Lights

Friday Night Lights at CFCL
If you are participating in The CrossFit Open and want to be judged, join us every Friday at 6:30 pm!

What Is The CrossFit Open?

https://open.crossfit.com/english

The 2019 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

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