2021 Open

What’s up CFK?

The 2021 CrossFit open officially kicks off tonight and we couldn’t be more excited to watch everyone test their abilities. Coach Alex and Coach Jesse wanted to remind everyone of CFK’s plan for this year’s open.


Remember, its not to late to register if you are on the fence! Not sure what the open is?


This is the largest fitness competition in the world. Don’t let the word competition scare you, but what an awesome opportunity to find your weaknesses, test yourself, and push harder than you have before.


The Open is so much fun, because it accommodates any skill level with multiple divisions and workouts. This year, the open is 3 weeks long instead of the traditional 5 weeks, which allows us to stay motivated and push to do your best. Registering for the open allows you to not only test yourself, but see where you rank worldwide against others.


Anyone can do the open without registering, but we highly encourage registration for the open because it allows you to see the leaderboard, record your results, and gives you the accountability to push yourself. Each week, on Thursdays, a new workout will be released and you have until the following Monday to complete. If you register, you will do the workout with a judge who counts your reps and solidifies your score. To register, use the link below!


Register here: https://games.crossfit.com

Learn more about the Open here: https://open.crossfit.com



Non-registered Athletes:

In class on Friday, we will do the open workout that is released the night before. This will be a non judged version. So if you’d like to do the workout without a judge, you will be able to come to your regular class time and do the workout.

Registered Athletes: 

Those who are registered and need a judge, we will be doing the open workouts on Saturday mornings, starting at 9:45am and going through noon. The first open workout is released March 11th, 2021 and we will have our first CF Open class on March 13th, and for the next two Saturdays. Each athlete will need to reserve their spot in a heat in Wodify by no later than 9:30a Saturday!! The size of the heats will be dependent on what equipment is required for the workout. This is why you must reserve, if you don’t there won’t be proper equipment for you!!


**For both registered and non registered athletes, we will have a gym wide leaderboard for all the age groups, so we can compete and see where we rank among our peers!


Judges course: 

We will also need some help judging, so if you are registering for the open, please highly consider taking the judges course to help out with other heats. If we don’t have enough judges, heats will be limited. The course is a small fee of $10, should take no more than 1 hour, and certifies you and helps us out in the process. The link to the judges course is below.


Judge course: https://oc.crossfit.com/course?id=43



Remember, we are combining both gyms for one event each week. This will not be at both locations. The location of the workout will be released Thursday night after we see the workout and determine the best flow for the heats. We will release the location of the workout in the facebook groups. Each group link is below. It will also be in announcements on Friday.

Heat times:

10am-12pm (subject to change based on length of workout) with 5-10m breaks to set up the next heat. You must use wodify to register for a spot in a heat before 9:30am on Saturday morning. No matter what heat you sign up for please be at the gym no later than 10a! We will be doing the one and only WOD briefing at 10a for everyone all at once!


Facebook Groups:

We will be posting all versions of the workout, strategy, and the location that we choose for each week in the groups. The link to each group is below.


CFK West Group: https://www.facebook.com/groups/CFKAthletes/?ref=share


CFK North Group: https://www.facebook.com/groups/427884824246846/?ref=share



Workout briefing: 10am-10:15

Heats will begin promptly at 10:15 with 10 min gaps in between to set up for the next group.

Warm up:

The oly room will be set up for athletes to stage and warm up. We will have a generalized warm up, as well as strategy tips for the workout.


Coach Alex and Coach Jesse will be competing at 12 at the end of the day, so stick around and cheer us on!


We are super excited for this year! It’s going to be so much fun competing together and testing our fitness. Remember to bring your coolers, drinks, snacks, and let’s crush it together!


“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com


The CrossFit Open is celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!


“But I don’t like to compete, I just want to get fit and have fun.”


Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:


  1. Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
  2. Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
  3. Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.


Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing.  All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.


  1. Sign-up for the CrossFit Open HERE.
  2. More information HERE



Thursday, October 10: 20.1 (First Open WOD) released online here

Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5

Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)

Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)

**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!

Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!

The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!

Location: CFK West

Time: 4pm – 8pm



Q: I’m not sure if I should do the Open, should I?

A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.


Q: Should I register online?

A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!

NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.


Q: I’m new to CrossFit


I haven’t been consistent lately, do I really need to be testing?

A: No, not at all.  But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.


Q: Which division should I compete in?

A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!

*We do recommend staying in the same division throughout the open, regardless of the workouts.  It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.

Q: When will we be doing the workouts?

A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.

NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!

**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found hereThis ensures that we have enough judges on Saturdays!


Q: What if I can’t make Saturdays for the Open throwdowns?

A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available.  We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.


Q: What is the deadline for submitting scores?

A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.


Q: How do I submit my scores?

A: For the online competition, submit at https://games.crossfit.com/


Q: What exactly is the CrossFit Open?

A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?

CFK Open Prep Course

The Open is upon us, and we’ve been talking a lot about it.  It’s a great opportunity for all skill levels to test themselves out and have a good time, but we know that some of you want to take it to the next level and really see how well you can do in the actual sport of CrossFit.

We want to help you achieve your goals.  Killing it every day in class is great, and you get the most of your training for sure, but when it comes to the actual game there are nuances that don’t always get addressed.

In the sport of CrossFit there are a handful of fundamental skills and techniques that will help you progress in each workout, but there is also strategy for how to approach each workout and crush it, or what to do if you’re mid workout and your plan falls apart.

For whom is this clinic designed? Intermediate to advanced athletes.  You have most of the skills down, but need to fine tune them and your strategies.  You can get a few double unders or a few kipping pull-ups.  Maybe a muscle up or two, or maybe you’re really close.  You can do most of the workouts, but you want to do them better.

When is it?  Sunday February 19th, 10 a.m.

What will you receive?  Elite level, personalize coaching during the seminar and throughout the Open from Coach Scott and Coach Ian.  During the seminar we will cover:

  • Maximizing your performance with the fitness you have.
  • Racing Strategy
  • Proper Pacing
  • What to do if things go wrong
  • Technique of common open movements
  • Barbell cycling
  • Tips and Tricks

During the Open you will also get coaching week-to-week as the workouts come out from either Ian or Scott about how to warm-up, how to approach the workout, how to plan your racing strategy, plus more.

Price: $50

Limited to first 10 who respond to [email protected]


Coach Scott has a heavy focus on skill development and emphasis on technique for all CrossFit movements.  He has made the journey from couch to CrossFit and been through the ringer of learning each skill and movement from the beginning.  He will pass this knowledge and practice on to you by breaking down each movement into its individual parts and teaching you how to develop lasting technique.

Coach Ian has been a long time competitor in many sports.  In the sport of CrossFit he has competed at the regional level himself both as an individual and on a team, as well as coaching several athletes to regionals and even to the CrossFit Games.  A master of strategy, he will teach you how to get every last rep out of a workout.

Week in Preview – January 16th, 2017

The 2017 Challenge Series at CFK is off to a great start!  Week 2 of Row’d Royalty has taken us from short rower sprints to a medium distance row.  That’s right, medium distance!  If you weren’t able to join us today for the row, make sure you get your row in and e-mail scores to Coach Rick!

We’ve also seen our first retest of an Open workout and registration for the Crossfit Open has officially opened!  We hope you’ll sign up and participate in the Open this year, and get excited for the CFK Games!

The CrossFit Open is a yearly competition for CrossFit athletes all around the world.  Anyone can enter.  Anyone has the chance to go to the CrossFit Games.  There is no other competition like it in the world!  For 5 weeks beginning the end of February, a new workout will be released every Thursday night and athletes have until Monday evening to do the workout and submit their scores.

We’ve already seen one workout from last year, 16.3.  We saw PRs all over the gym!  This week we have two more tests from 2016!

In addition to rowing and CrossFit, Coach Mary is starting up her 2017 half-marathon training!  Spaces are limited, so check out the blog post and contact her if you’re interested!

Monday – 16.2

Start off the week with the second workout from 2016:  16.2.  In 4 minutes, 25 toes-to-bar, 50 double unders, 15 squat cleans at 135/85.  If you finish in 4 minutes, continue on to 25, 50, and 13 squat cleans at 185/115!  The toes-to-bar and double unders stay the same, the weight on the bar keeps going up and the reps going down.  Scale this workout so that you can get 3 full rounds in!

Tuesday – Deadlift Day

7 sets of 3 reps on Deadlifts today.  Work up to something challenging today.  If you find your max too early, back down and get some volume in.  After that, handstand work!

Wednesday – Chipper AMRAP

Muscle ups, wall balls, and more rowing!  Chip away as much as you can in 12 minutes, then repeat!  This may not have been an Open workout before, but it certainly looks like it could be one!

Thursday – Power Snatch Under Fatigue

Three rounds of running, box jumps, and power snatches.  Finish fast; once completed find a 1 RM power snatch before the 22:00 mark.

Friday – 16.1!  With some adjustments

If you did the CrossFit Open last year, you will no doubt remember 16.1.  20 min AMRAP with Overhead walking lunges, bar facing burpees, overhead walking lunges, and chest to bar pull-ups.  We’ll alter it a little bit with step back lunges instead of walking.  Get excited!

Saturday – Partner Day!

This one’s a doozy!  Each partner completes a full round before the other partner goes.  Each partner will complete 3 rounds of 10 ground to overhead, and 5 shuttle runs.  Rest 3 minutes, then alternate 3 rounds of 10 deadlifts and shuttle runs.  Move fast, tag out!

This is primetime in the world of CrossFit and we’re so happy you’re experiencing it with CFK!  Let’s crush the 2017 Challenge Series together and set some great benchmarks for the year!

See you on the floor!

-Coach Scott