CrossFit Games Open 2017: What You Need To Know

CrossFit Open Pompano BeachHey guys. You have probably heard a lot of people talking about the upcoming CrossFit Open.  We created this page to give our newer members an introduction to the open and let our experienced members know how we plan to run things this year.

First things first…

What is the open?
The open is a 5 week competition of sorts that takes place at almost every box in world including CrossFit Hardcore Pompano Beach. The main purpose of the open is to qualify athletes and teams for regionals. There are 17 CrossFit regions around the world and only the top 20 men, 20 women, and 15 teams will move on to regionals.  There are 8 regionals this year that each host two regions and the top five men, five women and five teams at the end of each three-day regional competition will receive invitations to the CrossFit Games in Madison, Wisonsin for a chance to win more than $300,000.  Last year 324,307 participants from 175 countries. participated in the open. 

Here is Tommy and Bacon finishing one of the previous workouts:

Why you should register:

The main purpose of the open is to qualify competitors for regionals. However, what we have found over the years is that the open is one of the most rewarding things our members take part in throughout the year. The community aspect of CrossFit is just as important as the fitness aspect for most CrossFitters. At CrossFit Hardcore Pompano Beach we expect 100% of our members to sign up for the open, especially now that there is a scaled division. Once a week you will get together with everyone else from the Sandbox and you will cheer for them as they compete and they will cheer for you as you compete. It is not about whether you get the best score. It is about you giving 100% and leaving it all on the table. Even if you have been doing CrossFit for only two months, the open is for you. This is a great way to get to know the coaches and other members and for them to get to know you. And above all else, the Open is a lot of fun. We look forward to this every year.

What you will learn as a newer athlete competing in the open:

Workout preparation




Your top end athletic ability


CrossFit as a Sport

How you rank in your division


This Year’s Format At The Sandbox:

Last year’s format was very popular so we are going to keep it as consistent as possible with a few improvements.  The only major change is that depending on how many people sign up we may move from two teams to four teams. 

The Workout of the Day for all HardCore gyms on Fridays is going to be the Open workout for that week. We are going to keep the same schedule as the other HardCore gyms.  So, during the day you can complete the open workout during class working with a partner as a judge. Or, what we recommend doing is coming in on Friday nights to throwdown in a more organized format. We are going to have team stations set up, judges, good music and we are going go out for a couple drinks afterwards. 

We are going to make different colored shirts for all the team. We will have a sign in sheet at the gym if you want to participate, just let us know the size for shirts. Everyone’s points will count towards leaderboard, both rx and scaled. The cost to participate is $20 and that includes a shirt and weekly prizes and a BBQ party after the last workout is completed. 

Please sign up at the sandbox with your shirt size by February 10th. 


What workouts should I expect? 
It really does change every year. You can expect a lot of AMRAP’S with couplets, triplets and a chipper. All the standard  movements of CrossFits are tested. Snatch, Clean, S2OH, Box jumps, Pull-ups, rowing, burpees, etc. Workouts need to be measured and video taped so a lot of movements aren’t used in the open. There is no running, no handstand pushups, and no kettlebell swings for example. Of course, there are no rules so this could change at any time.  Some workouts tend to have stages that get progressively heavier, or harder as you move on. Some workouts have been as short as 4 minutes and others have been FT (for time – so technically unlimited). AMRAPS are usually much shorter than 20 minutes. I would say 10 – 12 minutes on average.

When is it? 

Every Thursday, from February 23rd to March 23rd, an Open workout is posted online at 8:00. In anticipation, sandboxers tend to gather at the sandbox and watch the open as it is announced live on the Internet. Sometimes a couple brave souls do the workout that night.

Here is a video of an announcement from two years ago:

As we mentioned, this year we are going to do the open during every class on Friday with all members being encouraged to throw down on Friday nights. All coaches volunteer their time to judge you guys so we need to be respectful of their time.  We are going to have heats this year and we respectfully ask for members to sign up for heats and do not be late! Additionally, members may only attempt the workouts once a week.  No repeating workouts.  We have a lot of members and it gets out of hand with repeats. We don’t want people doing the open during classes either. Please leave time available on the weekends. 

If you can’t make it on Friday you can make an arrangement with a coach to judge you during open gym on Sunday but this will be on a case by case basis.

How much?

The Crossfit Open is actually very cheap.  Only $20 and you get a computerized ranking each week and hours and hours of fun and hard work.  It is worth every penny!

How do I sign up? Follow the easy instructions at: