Friday Night Throwdown 2017 FAQ

Longtime member Greg Hayes and completed every CrossFit Open workout since 2011.

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

Beginning on Friday, Feb. 24 and every Friday for the 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. If you have been training with us for a while, you know how awesome Friday Night Throwdown was last year. This is an opportunity to enjoy the benefits of our community, competition and test your fitness.

Here’s how it works. 

From 5:30-9 p.m. on Friday night during the CrossFit Open, we will run approximately 7 to 9 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. Think of it like a big CrossFit party every Friday night!

Everyone that signs up for the Open will be put on a team that will be selected and led by a No Excuses CrossFit coach. However, the winning team of Friday Night Throwdown won’t be based on who has the best athletes or the best scores. Points will be awarded for attendance, performance, team spirit, charitable donations and a weekly challenge. 

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 night a different workout will be posted by the CrossFit Games. Last year, the CrossFit Open reached more than 324,307 athletes around the world. As a gym, we will perform the workout on Friday during Friday Night Throwdown.

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

A: Friday, Feb. 24 from 5:30-9 p.m.

March 3 from 5:30-9 p.m.

March 10 from 5:30-9 p.m.

March 17 from 5:30-9 p.m.

March 24 from 5:30-9 p.m.

Q: What time can I start warming up?

A: The gym will open at 4:30 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: No. There will be a regular class WOD posted for the 6 a.m., 8:00 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 4:30 p.m. Heat times are tentatively set for the following — 5:30, 5:50, 6:10, 6:30, 6:50, 7:10, 7:30, 7:50, 8:10, 8:30 — but are subject to change depending on the WOD.

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 come to the morning classes, 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: Will there be food at Friday Night Throwdown?

A: Yes! We are still working on the details, but we plan to have food available for $10-15 per person. You will need to sign-up by Thursday each week, so we know how much food to prepare and cook.

Q: What if I can’t come on 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

8:00 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

4:30 p.m. – Gym opens, warm-ups begin

5:30 p.m. – First heat of Friday Night Throwdown

9 p.m. – Clean-up

Q: Will there be childcare provided?

A: We can have childcare available. Please contact Brandon if you think you will need childcare.

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’s a Teens division, Scaled division, Rx division and Masters Division.

Q: Should I do the Rx or scaled division for the 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.

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: What are the divisions for Friday Night Throwdown?

A: There will be five divisions used for Friday Night Throwdown — Rx, Open (Rx and scaled WODs), Scaled, Masters (40+), Teens

Q: How are points scored for the team concept of Friday Night Throwdown?

A: Below is the criteria to score points for the Throwdown.


5 points – Attend Friday Night Throwdown and do the WOD

5 points – post score to

*No points for re-testing the WOD on Sunday


10 points – finish in the top 5 in your division (Rx, Scaled, Open, Masters, Teens)


3 points – complete gym challenge for the week


1 point – each pound of food you donate to North Gwinnett Co-Op

*May not exceed 10 pounds per person, per week. 2.3 pounds = 2 pounds, 3.8 pounds = 3

*Must be items on the NG Co-Op food list

Needed: Jelly, canned fruit, oatmeal, cereal, snacks (for children), boxed potatoes, spaghetti sauce, spaghetti noodles, canned chicken, juice, coffee, beans and ramen noodles.


10 points – each team/athlete themed poster or banner you bring to the Throwdown. (posters or banner must be handmade. No printed or manufactured posters or banners)

5 points – each adult spectator (non-gym member) you bring to the Throwdown.

2 points – each person you judge at the Throwdown.

1 point – post score to Friday Night Throwdown Facebook page by Saturday.

Q: If there’s scoring involved, does that mean there’s awards for the winning team?

A: Yes, each member of the winning team will receive a Friday Night Throwdown award.

Q: When’s the deadline to sign-up for Friday Night Throwdown?

A: You need to sign-up for Friday Night Throwdown (by going to by Saturday, Feb. 18. The coaches will select their teams on Sunday, Feb. 19.

Q: This sounds really cool! Will there be a Friday Night Throwdown T-shirt?

A: Yes! T-shirts are $25 and you need to give your size by Wednesday, Feb. 15.

Q: Will the couches be up for auction again each week to sit on the 50-yard-line and watch?

A: Yes, the highest bidder for each of the three couches will get to sit on the ’50-yard-line’ and cheer their team on from close-up. Snacks and refreshments will also be provided.

*All money goes to the North Gwinnett Co-Op. (Cash/check only)

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 $25 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: 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.