TRANSFORM Challenge Free Info Sessions
May
15
to May 31

TRANSFORM Challenge Free Info Sessions

TRANSFORM Logo.jpg

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

CANCELLED: Community Service: Urban Roots Farm

Due to Scheduling Issues the Event is Cancelled

We’ll try again soon!

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.

View Event →
Memorial Day "Murph"
May
27
9:00 AM09:00

Memorial Day "Murph"

IMG_5339.jpg

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.

View Event →
Olympic Weightlifting Workshop
Jun
15
12:00 PM12:00

Olympic Weightlifting Workshop

IMG_5377.jpg

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

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

View Event →
Feb
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 →
Feb
15
to Feb 18

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 →
Feb
8
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 →
Jan
29
6:40 PM18:40

Mobility Seminar with Dr. Dave Cohodes

Dr Dave.jpg

How to Become Unbreakable Mobility Seminar

Join us at 6:40 PM on Tuesday January 29 to learn how to take care of your body from the best in Austin, Dr. Dave Cohodes. CrossFit City Limits has been working closely with “Dr. Dave” since 2012 and his methods and philosophies have had a tremendous impact on our warm-ups, movement prep, cool-downs, and mobility exercises. Come get an expert look into why and how we do what we do.

Register for FREE through MindBody

View Event →
Wellness Challenge Kickoff Meeting
Jan
14
6:30 PM18:30

Wellness Challenge Kickoff Meeting

Veggies.jpeg

For four weeks this winter we will attempt to reset our bodies and increase our fitness. From January 14th until February 9th we will partake in our Wellness Challenge. Each week we will focus on a different category as we build and practice new habits to bring awareness to potential changes to our lifestyles that can have a dramatic impact on our health. Join us Monday January 14th at 6:30pm for our kickoff meeting and discussion!

View Event →
Zilker Hike and Bike Trail - Bike Ride
Oct
20
9:30 AM09:30

Zilker Hike and Bike Trail - Bike Ride

sxsw-bike-rental-3 (1).jpg

Come explore our beautiful city with a 10 mile bike ride around Lady Bird Lake on the Ann and Roy Butler Hike and Bike Trail. We will meet at the back entrance of Barton Springs Pool (off Azie Morton, south of the baseball fields: 602 Azie Morton Rd, Austin, TX 78704 ). There are spots to hang out afterwards (swimming, kayak rentals, and a grass field), so feel free to make plans to do so!

This will be a great way to kick off the weekend! See you there!

If you don’t have your own bike, you can rent one at Barton Springs Bike Rental . BS Bike Rental opens at 9 AM, so plan accordingly. E-mail the gym with any questions that day and we will direct you.

View Event →
Sep
29
9:00 AM09:00

AM vs PM Competition

IMG_3804.JPG

Morning and evening folks, here is your chance to throw down! Join us for a friendly and fun competition on Saturday September 16 from 9-11:30ish. 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!

View Event →
Apr
21
9:00 AM09:00

5K Zilker Dash - CANCELLED

bartonsprings.jpg

CANCELLED DUE TO HIGH CHANCE OF THUNDERSTORMS

REGULAR 9 AM and 10 AM CLASSES ARE BACK ON

 

Come test your endurance and explore our beautiful city with a 5K run around Lady Bird Lake on the Ann and Roy Butler Hike and Bike Trail. You can run individually or gather a small group and run as a team.

This is a dog friendly run and trail, so if you're dog wants to be part of your team, bring 'em along!

Zilker Park Boat Rentals is close by if you'd like to rent kayaks, canoes, or SUPs after you finish running.  Also, feel free to bring toys, frisbees, footballs, etc. if you'd like to play around in the park afterwards.

This should be a fun way to kick off the weekend and hope to see everyone there!

View Event →
Apr
7
1:00 PM13:00

CFCL Programming

CFCL Programming

Here's what's going on with our programming! Give it a read to learn how you can maximize your results:

You trust us to maximize your results from the effort you put into the gym.  The reality is that, because most every member is on their own individual class schedule, in trying to provide the community with a program that works best with unknown rest days, the workout program, although extremely effective, is not optimal.  We are taking an innovative step to optimize the program.  

All of you not only have different schedules and lives, but you also have slightly different goals or interests when it comes to your fitness. A CrossFit program provides an all-around fitness that has incredible real world applications.  Most members’ goals are geared toward this all-around fitness, but some members’ goals are geared more towards endurance events like running races, obstacle course races, and triathlons while some members’ goals are geared more towards overall strength.  Some just like to lift heavy or run far and some don’t.  We have found a way, in addition to offering you the same effective CrossFit program you have come to love, to also offer biased programs that will allow you to focus more specifically on short-term or long-term goals you may have.

For each of these additional programs, please note that they are all based around the fundamentals and mythologies of CrossFit; they are simply biased towards a specialty. There is not a pure running program or a pure weightlifting program as those would not be following CrossFit fundamentals. They will all still look and feel very similar to the CrossFit program and will actually share many of the same exact classes.  

CrossFit – This is for the majority of our community wanting to explore their overall fitness potential.  This is what we’ve been doing all along with incredible results.  

Mondays, Tuesdays, Wednesdays, Fridays, Saturdays

 

CrossFit Endurance-bias – This will look very similar to the regular CrossFit program and the CrossFit Strength-bias program, but will tend to have longer WODs, less strength work, and include more cardio exercises.

Sundays or Mondays (Open Gym), Tuesdays, Wednesdays, Fridays, Saturdays

 

CrossFit Strength-bias – This will look very similar to the regular CrossFit program and the CrossFit Endurance-bias program, but will tend to include more strength work and Olympic lifting.

Mondays, Tuesdays, Thursdays, Fridays, Saturdays

 

Within each of the programs we will still be offering our Fitness and Competitor options.  One option is not easier or better than the other, they are simply designed for different goals and preferences.   

Fitness - This workout option is for those looking to look better naked, lose body fat, maintain lean muscle-mass, and improve their quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.  The Fitness track will focus on delivering simpler workouts to allow you to focus on going hard and getting results.

Competitor - This track is geared towards members interested in mastering the more complex and advanced movements utilized in CrossFit or with the goal of improving one’s scores on the competitive stage.  This track will be focused on training with all of the movements and weights that are seen in competition.  People following this track work hard on perfecting technique as that is the key for success within fitness sports.  This Competitor track will focus on delivering adaptations that translate to the real work, but also take the extra steps to develop the subtleties needed to improve efficiency in advanced exercises.

How to Follow a Program

  • Choose your program: 
    • CrossFit, 
    • CrossFit Endurance-bias, or 
    • CrossFit Strength-bias.
  • Go to classes on the days listed for that program:
    • CrossFit: Mondays, Tuesdays, Wednesdays, Fridays, Saturdays
    • CrossFit Endurance-bias: Sundays or Mondays (Open gym or at home), Tuesdays, Wednesdays, Fridays, Saturdays
    • CrossFit Strength-bias: Mondays, Tuesdays, Thursdays, Fridays, Saturdays

Each program is based off of our core CrossFit program and biased in a direction, so they share many of the same classes.  Each day at the gym, the workout done in each class time will be the same throughout the day.  There will be class days that all three programs share the same workout and there will be class days that specific programs should use as a rest day.  For example, if you are following any of the CrossFit, CrossFit Endurance-bias, or CrossFit Strength-bias programs, you will all go to the Tuesday Class.  On Wednesday, if you are following the CrossFit Strength-bias program, you would take a rest day whereas if you were following either the CrossFit or CrossFit Endurance-bias program you would attend class.

If you are someone whose schedule changes frequently and cannot commit to certain days of the week, then you can simply continue coming to the gym whenever you can make it and doing whatever workout is going on.  This will effectively be like jumping into a gym’s typical CrossFit program as the different biases of class types you join will even themselves out.  This way, you will be doing the same thing you were doing before the program change.  If you are not following a specific program, the only thing to look out for is none of the programs are designed to attend Wednesday and Thursday classes in the same week as they may be similar in muscle groups used. 

Also, please remember that we have a wide range of Open Gym times available to use if you are following a program and looking to make-up any class you missed.

 

Test Week

The CrossFit City Limits Test Week is a week-long series of classes that will test all aspects of your fitness.  This same week will be used as a benchmark and will be repeated around 4 times a year, allowing you to easily track your progress.  

You should look at the classes and individual components not as individual tests, but as one big test.  Although you may, you should not expect to set a new personal record (PR) on everything you do.  The accumulation of work-out done throughout the week will have a big impact on your performance on the workouts later in the week.  For example, we may or may not PR our mile time trial on Wednesday, but when we repeat the test week, even if it is still not a PR, if we improve our mile time trial within the test week then we know we are making progress.

It is highly recommended you take notes on your workout times, weights, and how you scale, so you can replicate the same workouts over time and use that data to verify improvements and gains.

It is intended that you come to 5 out of the 6 classes during the test week, choosing the classes that best fit your goals:

General Fitness (CrossFit) – Monday, Tuesday, Wednesday or Thursday, Friday, and Saturday

Endurance Bias – Monday, Tuesday, Wednesday, Friday, and Saturday

Strength Bias – Monday, Tuesday, Thursday, Friday, and Saturday

 

 

View Event →
Feb
23
to Mar 26

The CrossFit Open

CrossFit Open

What is the CrossFit Open

From Games.CrossFit.com:

“Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness, or to reach regionals and fight for a chance to make it to the 2017 Reebok CrossFit Games.

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.

The top athletes from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held in May. The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

The season culminates in the 2017 Reebok CrossFit Games. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world's fittest 40 men, 40 women, 40 teams, 80 teenagers, and 240 masters. The CrossFit Games rank the world's fittest, and determine who is the Fittest on Earth.

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, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix.”


 

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 and video their workout with a judge and submit their scores online.

The first of five Open workouts is announced Thursday night, February 22, 2018.   Each additional workout will be announced the subsequent Thursday nights.

What types of work-outs are in the CrossFit Open

At CrossFit City Limits, our programming is designed to be CrossFit with a strength bias.  As such, our typical workouts seen in classes will be very similar to the Open workouts that are announced.  You have likely done previous Open workouts in classes without even knowing it.  You can find archived workouts at Games.CrossFit.com.  

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 enjoyable.  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.  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 in regular classes.  We will do this without submitting our scores online and therefore do not need a judge or to video our workouts.  We can still use the world-wide, online leaderboard if we want to see how we did relative to the world-wide community on particular work-outs, just our name will not be part of the leaderboard.  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.    

At CrossFit City Limits, we will be performing the Open Workouts the following Monday in classes after they are announced.

Our programming at CFCL is designed to peak for the Open. As such, we are starting our last macrocycle in preparation for the Open, so it will be a great time to set some new PRs and really challenge ourselves.

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 during open gym and there are a few things for which you need to plan:

1.     You will be held to CrossFit standards for all movements and you will be required to take the judges course to become familiar with movement standards and the ability to judge for other online competitors.

2.      You will need to plan ahead of time to have a judge to judge every rep on each of your workouts. You must organize and find your own judge from CFCL (someone who has also taken the judges course) Score sheets will be made available for print from games.crossfit.com on Friday mornings and scorecards and videos will be submitted to Kyle by Monday at noon.

3.     Your workout scores must be submitted online by the due date.

4.     If you are attempting to qualify for regionals, then you will need to record every workout and your video must be submitted by the due date.

 

 

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.

CFCL coaches make for tremendous judges and can be available to judge your work-outs.   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.  If you are submitting your scores officially online, you must choose a division and stick with it.  If you are part of the 99% who are just participating for fun and not submitting scores online, you can choose which work-out variation you’d like on a work-out by work-out case.

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 months 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.

We plan to host a Workout, Mobility, and Skills Prep session Friday nights after the Open workouts are announced.  We will discuss the workout standards, strategies, work on any skills required for the movements, and have a mobility session to prep our bodies for the workout.  These Open Prep sessions will be $15 each and only $60 if you buy the package of 5.

 

CrossFit Open Macrocycle

The workouts you complete in class are far from random.  There is very specific periodization and methods used to develop our overall fitness.  The coaches at CrossFit City Limits have a ton of experience with proven results creating workout programs that fit the goals and needs of our members.  Below is some insight into what the next three months of workouts will look like.  

The week of November 20th starts our CrossFit Open (See: What is the CrossFit Open?) macrocycle allowing us to build and peak for the CrossFit Open workouts in late February.  This macrocycle is built with 2 preparation mesocycles and 1 pre-competition mesocycle allowing maximal results with our time in the gym.  As we continue to work on skills, we will also build bodies, create efficiency using our bodies, and peak for a specific date.

Preparation Mesocycle 1/2: Build.  This is a month of higher volume workouts meant to bias building bigger muscle fibers and muscle endurance.  Look for bigger sets and more reps.

Preparation Mesocycle 2/2:  Learn to Use.  This is a month of slightly less volume workouts meant to build on the previous preparation mesocycle and develop strength with our bigger muscle fibers.  Look for sets with heavier weights that build linearly from the previous week.

Pre-competition Mesocycle 1/1: Peak.  This is a lower volume, higher intensity month designed for us to take advantage of recovery and supercompensation to be at our best for the Open workouts.  We will start to move towards maximal strength and then back off with speed work to allow our bodies to be ready for a slew of personal records late February and early March.  Look for 1 RM’s early and more Olympic-style weightlifting for speed and power leading up to the start of the Open.

In addition to the focus on peaking our overall fitness and strength gains, skills mini-cycles will be implemented to ensure adequate practice and development of the more complex movements that have been historically required in the RX division of the Open workouts.  These skills include: Handstand Push-ups, Handstand Walking, Chest-to-bar Pull-ups, Toes-to-bars, Muscle-ups, Double Unders, Squat Snatches, Squat Cleans, and Split Jerks.   Look for skill sessions that build off each other for 3-4 weeks at a time.

Enjoy!

Kyle

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A Festivus for the Rest of Us Liftoff
Dec
15
6:30 PM18:30

A Festivus for the Rest of Us Liftoff

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Overview

When: Friday, December 15th. Competition starts at 6:30pm followed by food & drinks at 8pm.
Where: CFCL, Black Star Co-op
Cost: $10 (toward the Human Fund)
Registration: Click "here". After registering, email us at crossfitcitylimits@gmail.com with your two walk out song selections. 
Socials: Follow along on Instagram at @festivusliftoff for athlete bios, workout demos, olympic lifting technique and mobility videos

 

Inspired by the upcoming and highly anticipated Festivus holiday and the CrossFit Liftoff, we will be subbing the aluminum pole for barbells and hosting our own Feats of Strength. 

This friendly comp will consist of the three events included in the CrossFit Liftoff. These include establishing your one rep max in both the Snatch and Clean & Jerk, accompanied by a WOD. 

Each participant will select two walk out songs to hype them up for their individual lifts and everyone will perform the WOD together.

After the competition, the Airing of Grievances will held at Black Star Co-op, while drinking local beers and destroying some delicious burgers.  

 

Event 1 - 1RM Snatch

Individuals will have a 20:00 minute window to establish their 1RM Snatch.

Event 2 - 1RM Clean & Jerk

Individuals will have a 20:00 minute window to establish their 1RM Clean & Jerk.

Event 3 - WOD

12:00 AMRAP
25 Pull-ups
50 Calorie Row
100 Overhead Squats (45lb)
50 Box Jumps (24" / 20")
25 Pull-ups
 

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