Some people like to compete. Other people like to play. The CrossFit Nassau Intramural Open combines the two: It looks like competition but remains fun and approachable. Our annual in-house team competition coincides with the worldwide CrossFit Open and is recommended to all members. You do not need to be registered for the Open with CrossFit HQ in order to participate, and athletes of all levels will have a chance to contribute points to a team. The Open starts on February 16 and continues for three weeks, but you can start earning points for your team on February 1.
The Open workouts will be done during regular class times on Fridays and Saturdays, and they’re a great chance to see how you stack up against your peers, measure your progress, and identify skills to work on for the rest of the year. Workouts are announced on Thursday afternoons, and scores are due by 8 p.m. the following Monday.
How to Score Points for Your Team
1. Put in the work. Earn 3 points for every CrossFit class you attend between February 1 and March 5. Earn an additional 2 points for each day that you log your results in SugarWOD.
Coming in for two or more classes per day will not earn you extra points, nor will you earn additional points for attending the Friday and Saturday classes when the Open WODs are being done.
2. Test your prep. Classes will do the first workout (23.1) on February 17 and 18, but the kickoff to the CFN Intramural Open will be Friday, February 3, when classes will do an old CF Open workout. Completing and excelling at this workout in class or on your own during open gym on February 5 is a chance to help your team to an early lead.
The workout is, for time:
21-18-15-12-9-6-3
thrusters 95/65
bar-facing burpees
3. Compete. The best way to score points for your team is to complete the Open workout — Rx, Scaled, or otherwise modified to suit your skill level — and make sure your final score is recorded on your score sheet. Except in the case of a max lift workout, there will be a single scoreboard for men’s and women’s scores.
Rx and Masters Rx scores will rank above Scaled scores, and official Scaled scores will rank above scores for workouts modified beyond the scaling options offered by CFHQ. If needed, the gym will set a minimum work requirement for an Rx score to be counted.
4. Represent your team. Each team will be assigned a color. Wear your team’s color or the official CFN 2023 Open shirt during the Open WOD, and score 3 bonus points per week. (No, the shirt does not have to stay on for the whole WOD to earn the bonus.)
5. Log your results. Score 5 bonus points per week for logging your Open WOD result in SugarWOD.
6. Crush your goals. If you get your “first” of anything — pull-up, double under, muscle-up, etc. — or a PR on a lift during an Open WOD, earn 5 bonus points.
7. Stay tuned! For details on an Open After Party and one last chance to score points for your team with little to no fitness required.
8. Sign up today! In order to get signed up, please go to Zen Planner and reserve the 11am class on February 3rd. *The cost to sign up is $30. This includes an exclusive T-shirt made just for the Open (see pics below). The deadline to sign up is January 31st so please do this right now so we can assign you a team.
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