The CrossFit Open is only 4 weeks away. This worldwide competition allows you to benchmark your fitness relative to over 270,000 other CrossFitters from around the world. Last year we had more than 35 athletes participate and most of our athletes PRed their clean & jerks, got their first muscle-ups, pull-ups, handstand push-ups, double unders, etc. This is a great opportunity to push yourself to the next level.

We are shooting for as many of our Athletes as possible to participate in the Open this year. Nervous about signing up for the Open? Don’t be. The Open offers a scaled division so RX when you can, and if there’s a movement not in your wheelhouse, simply choose the scaling option for that week!

The Open is for anyone and everyone at the gym. There are two teens division for both boys and girls- 14-15 and 16-17, and five masters divisions for men and women- 40-44, 45-49, 50-55, 55-59 and 60+ It is the culmination of all your time you’ve spent grinding away week in an week out. Everyone will do something they didn’t think possible, like cleaning 125# for the first time, getting their first chest to bar pull-up, their first handstand push-up, or just finishing a workout they didn’t think they would be able to do. During the Open last year we had people get their first muscle-up! The atmosphere breeds new PR’s and amazing effort.

The Open is about Community! The workout will be programmed every Saturday and everyone will be doing it together. So you might as well sign up. This is when you see the real fun come out; people cheer and root on the person next to them, they find a gear they didn’t think they had, and they laugh and smile at all the hard work they just put in!

Here’s the details on how it works:

  • Sign up here for the Open. It costs $20 and registration takes less than 5 minutes.
  • When the workouts are announced each Thursday night beginning on February 25th, you’ll have until Monday night to complete them. We’ll be doing them as the Saturday WOD during those five weeks, so you won’t have to plan a special time to come in. You can do the WOD's on Friday or Monday instead of the regular WOD those days if you can't make Saturdays though.
  • Your scores will be verified by one of the coaches here at CrossFit Hard.
  • Here’s the best part about the scaled division: if you feel like the weights are too heavy or you don’t quite have chest-to-bar pull ups yet, scale the workout! You’ll still get points for the leader board if you scale.

Head over to to sign up for the Open. We’re looking to get everyone in the gym to register. As long as you plan to workout on Saturdays at CrossFit Hard, you’ll be doing the workout anyway. So you might as well get some bragging rights while you’re at it and see how you rank among the other 270,000+ people around the world participating in the CrossFit Open. Also, most people say that they’re in the best shape of the year following the Open.



Have you signed up for the open?

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Metcon (Weight)

Five sets of:
Unsupported Seated Strict Press x 4 reps
Rest 60 seconds

Alternating Pistols x 10 reps
Rest 60 seconds

Press: sit on a bench or box without back support and press the barbell from shoulder to overhead

Pistols:  practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (155lbs / 100lbs)
10 Push-ups
12 Box jumps (24")

Out of Town WOD

8 rounds

8 Weighted Situps
*keeping the weight at arms length between you and
the ceiling throughout the entire range of motion
4 Push up
30 second Planks


CrossFit Journal: The Performance-Based Lifestyle Resource