Friday Night Throwdown FAQ


The CrossFit Open is two weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition.

Beginning on Friday, Feb. 27 and every Friday for five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown.

The purpose of Friday Night Throwdown is to make each member feel larger than life for five weeks.

Here’s how it works.

From 6-9 p.m. on Friday night during the CrossFit Open, we will run approximately nine heats of the Open workouts. Gym members are encouraged to arrive early and stay late to cheer on everyone. Family and friends are also welcome to come cheer you on at no cost!

This way of doing the CrossFit Open is intended to help bring our gym community together for five weeks and create an awesome experience for anyone that participates as an athlete, judge or fan.

The following are some Frequently Asked Questions. If you still have a question or concern, please contact Coach Brandon at

Q: What are the dates and times of the Friday Night Throwdown?

A: Friday, Feb. 27 from 6-9 p.m.

March 6 from 6-9 p.m.

March 13 from 6-9 p.m.

March 20 from 6-9 p.m.

March 27 from 6-9 p.m.

Q: What time can I start warming up?

A: The gym will open at 5 p.m. for you to begin warming up on your own. A warm-up will be placed on the whiteboard.

Q: Can I do the Open WOD in the morning class?

A: There will be a regular class WOD posted for the 6 a.m., 9:30 a.m. and 12:30 p.m. classes.

Q: What time is each heat going to start and how do I pick a heat?

A: A heat will run approximately every 20 minutes, depending on the length of the WOD. You can sign-up for your heat time on the whiteboard beginning at 5 p.m. We will alternate from Rx and scaled divisions in the heats. Heat times are tentatively set for the following. 6:00, 6:20, 6:40, 7:00, 7:20, 7:40, 8:00, 8:20, 8:40.

Q: If I WOD in the first heat, do I have to stay the entire time?

A: No, but we would love for you stay and cheer on others while they WOD.

Q: Where will spectators sit during the WOD?

A: We plan to use one side of the gym for the Open. In that area we will set up a pair of leather couches on the 50-yard line. We will auction off the spots for the couches and the highest bid will go to charity. Other spectators may sit on boxes that are not being used or benches. You may also bring your own chairs.

Q: What if I’m not doing the CrossFit Open? Can I still come workout on Friday nights?

A: We are encouraging everyone to participate in the Open. If you do not wish to participate, you can take Friday as a rest day or show off your fitness in the community by going for a run, swim, bike ride, pick-up basketball game, tennis match, etc.

Q: I’m doing the Olympic Lifting class on Friday. Can I still do the CrossFit Open?

A: Of course you can still do the Open! You can do the Open before or after the OLY class.

Q: Will there be food at Friday Night Throwdown?

A: As of right now we have no plans to provide food. The plan is to hit up a local restaurant after FNT. Something like Your Pie, Taco Mac or Cinco.

Q: What if I can’t come of Friday night? Can I do the Open WOD on another day?

A: Yes, the make-up day for the CrossFit Open will be on Sunday from 2-4 p.m.

Q: So what’s the Friday schedule going to look like?

A: 6:00 a.m. – Regular class schedule and WOD

9:30 a.m. – Regular class schedule and WOD

12:30 – Regular class schedule and WOD

2 p.m. – Gym set up

5 p.m. – Gym opens, warm-ups begin

6 p.m. – First heat of Friday Night Throwdown

9 p.m. – Clean-up

9:30 p.m. – Go eat!

Q: Will there be childcare provided?

A: We’re in the process of getting childcare for part of the event. If we are unable to provide childcare, we will figure out a way watch your kids while you WOD.

Q: I just started CrossFit. Should I do the Open?

A: Yes you should, especially since there’s a scaled division this year.

Q: Is the CrossFit Open just for Performance level athletes?

A: No. This is for everyone — essentials, fitness, performance. New CrossFitters to veteran CrossFitters. There will be a scaled division for the first time along with a teens division and an Rx division.

Q: I have a friend from another gym that wants to come to Friday Night Throwdown. Can they WOD with us?

A: Yes, they are welcome to WOD with us, just like another other visitor and pay the drop-in fee.

Q: Can I bring friends and family to come watch me?

A: Yes, of course! You can bring as many people as you like to come cheer you on.

Q: What’s the cost to do Friday Night Throwdown?

A: The cost is free, however, it does cost $20 to sign-up for the CrossFit Open. That money goes to and not No Excuses CrossFit.

Q: What is the CrossFit Open?

A: The CrossFit Games season begins with the CrossFit Open. Each Thursday night a different workout will be posted by the CrossFit Games. Last year, the CrossFit Open reached more than 209,000 athletes around the world. As a gym, we will perform the workout on Friday during Friday Night Throwdown.

Q: This sounds awesome! What do I do next?

A: Sign-up for the CrossFit Open. Go to and register. Be sure to select No Excuses Athletics CrossFit as your affiliate and team.