Announcing 2024 CrossFit Open FAQ

Beginning on Friday, March 1 and every Friday for the three weeks during the CrossFit Open, we will be doing the CrossFit Open workout around class times.

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

Beginning on Friday, March 1 and every Friday for the three weeks during the CrossFit Open, we will be doing the CrossFit Open workout around class times. However, there will be a slight twist. Instead of a formal class of warmup, strength, WOD, cool down, we will run The Open during heats at class times. 

The CrossFit Open is a fun way to test our training, an opportunity to challenge us, a way to have some friendly competition. Here’s how it works.

The CrossFit Games will announce the workout on Thursday afternoon at 3:30 pm. The workout that is announced will be the workout for Friday’s at No Excuses CrossFit. If you’re signed up for the Open, we will have a scoresheet for you and a judge. If you’re not signed up, you will still do the workout, but will not need a judge. You will turn in your scoresheet and submit your score online.

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

Q: What is the CrossFit Open?

A: The CrossFit Games season begins with the CrossFit Open. Each Thursday afternoon a different workout will be posted by the CrossFit Games. The CrossFit Open is the largest participatory sporting event in the world.

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

A: Yes you should, especially since there’s a scaled division and a foundations division for people that are new to CrossFit.

Q: Is the CrossFit Open just for really strong or athletic people?

A: No. This is for everyone — New CrossFitters to veteran CrossFitters. From kids to masters, this is for everyone!

Q: What are the dates for the CrossFit Open?

A: Friday, March 1

Friday, March 8

Friday, March 15

Q: What’s the cost to do the CrossFit Open?

A: If you want to be an official participant, the cost is $20 when you register through the CrossFit Games website. If you want to participate unofficially without registering, there is no charge.

Q: What time can I start warming up?

A: You are welcome to arrive at class early to do any specific warm-up or mobility drills you feel necessary. The gym will open at 5:50am, 12:20, and 4:20pm. 

Q: What will a typical class look like during the CrossFit Open?

A: We will not have our typical class of the three Fridays during The Open. Classes will look a little different. We plan to do a group warmup between 6-6:15am, 12:30-12:45pm, 4:30-4:45pm. We will then brief the workout for everyone and begin the first heat around 6:20am, 12:50pm, 4:50pm. We will run heats every 15 or 20 minutes, depending on the length of the workout.

You do not need to be at the group warm up to do a later heat. You are welcome to arrive later, warmup on your own, and then do the workout. 

Q: How do I sign up for a heat?

A: You must be at the gym to sign up for a heat. You may not sign up for a heat the night before or have a friend sign you up. This is to make sure we have no empty lanes and to make sure you have enough time to properly warm up before the workout. 

Q: Why are we doing the CrossFit Open in class with heats during class times? 

A: There’s several reasons. 1. We used to do a Friday Night Throwdown for The Open and many of our long-time members miss that experience, so this is a way to bring that back. 2. We know people have work and family obligations and we want to respect that by allowing them to do The Open around the same time they normally workout. 3. With the number of people we have training at the gym, even if we tried to run The Open in big two heats with the morning classes, they would still run over. The heats will give us a little more freedom and not be in a time crunch. 

Q: What time are the heats?

The heats are tentatively planned for the following. However, they will be adjusted depending on the length of the workout or setup. 

6:20am, 6:50am, 7:10am, 7:30am, 7:50am, 8:10am, 8:30am, 8:50am, 12:20pm, 12:50pm, 1:10pm, 1:30pm, 4:20pm, 4:50pm, 5:10pm, 5:30pm, 5:50pm. 6:10pm, 6:30pm, 6:50pm.

Q: What if I’m not signed up for the CrossFit Open? Can I still workout on Friday?

A: We are encouraging everyone to participate in the CrossFit Open. If you do not wish to participate, you can come to class and do the workout. Just keep in mind it won’t be a traditional style class.

Q: What if I can’t do the CrossFit Open on Friday? Can I do The Open on another day?

A: We prefer everyone to do it on Friday. If something comes up and you need to do it on Saturday or Monday, you are responsible for securing your own judge. Also, keep in mind that running classes on Saturday and Monday are our top priority. So please be flexible with doing the workout on Saturday or Monday. 

Q: Should I do the Rx or scaled in the CrossFit Open?

A: If you are able to do all of the following movements you should do Rx. If you are unable to do any of the following movements, you should have the expectation to do scaled at least one week. Another option is to do scaled one week and Rx another week. An example of an Rx workout is doing C2B, Scaled is doing pull ups.

Rx movements include: Muscle ups, handstand push ups, double unders, toes to bar, chest to bar pull ups, box jumps, wall balls, thrusters, snatch, deadlift, clean, overhead squat, rowing, burpees.

Q: Are we doing anything else than just the workout?

A: Yes, everyone that registers for The Open will be put on a team led by a No Excuses CrossFit coach. You and your team will earn points in a variety of ways. The team with the most points at the end of The Open will be crowned champions and have their name put on a banner in the gym. You can get points for your team by doing The Open workout, judging, placing in the top 5 of your division. There’s also a bonus for points for weekly spirit wear, nominate someone for Spirit of The Open, leave the gym a Google review. 

Q: When’s the deadline to sign-up for the CrossFit Open?

A: You need to sign-up for the CrossFit Open by Friday, February 23, so we can draft the teams on Saturday. If you sign up after February 23 you will be added to a team later. 

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

A: Sign-up for the CrossFit Open by going to this link.