Registration is open!

Are you a WOD HOG like Teej?

Are you going to compete in the CrossFit Open?

Who should compete in the Open?

  • Anyone and everyone that can RX some of the WOD
  • Athletes that feel like they have an advantage that came help out the Team.  For example: amazing at double unders, has a lot of strength, or is a Pistol pro!
  • Any athlete that wants to see how they rank in the gym, in Canada West or in the world of the CrossFit Community

How do I compete in the Open?

There are two steps to competing in the Open. First, you will need to create an account at Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to. Then, Register!

Registration is OPEN – click the link and go to “Participate in the Open” –


*** All the info for the Open has not been released, but I believe that it will be the same format as last year, so see the notes below from 2011.

CrossFit Games Event Details:

  • 5 events
  • Starts February 22, 2012
  • 1 event posted weekly on Wednesday, 5pm PST
  • Event open until Sunday, 5pm PST

MUST REGISTER ONLINE to compete, $20 one-time reg fee (up $10 from last year)

  • You can do workout as many times as you want in the week
  • Enter scores online
  • You can see where you rank for our region & across the world
  • 60 top women, men and 30 top teams obtain place @ Canada West regionals
  • Regionals are April 27th – 29th location TBA (last year was at UBC)
  • 3 top male & females from Canada West have a place at the CrossFit Games 2011

Team Info:

  • Top 3 scores for men and woman from each event contribute to our team ranking
  • There can be different athletes for each event and anyone who is registered with our affiliate
  • We benefit from having as many athletes competing in events as we can, as if excel at 1 event, this score can help our team
  • For a team member’s workout to count toward the team’s total, they must still be “in the running” as an individual. This means that they have completed all previous Open workouts as prescribed.

CFZ specific info:

  • Affiliate team members will be chosen based on placing from the 5 week sectional events
  • Scheduling: We will be doing the Open work out on Wednesday evenings at 7:30pm (after last wod) and a redo on the weekends arranged with a Certified coach ahead of time.  We will post the times on the website prior.  There will be no retesting during the week in daytime hours unless it is arranged ahead of time with a coach.

Q.O.D: Who is registered for the CrossFit Open?  Who is planning on registering?  What do you feel like you bring to the table for the team?

Today`s Workout:

Buy In – Get warm before class begins (full 3 rnds of warmup)

WOD – “Spealler Style”

5 rounds for time :

20 pullups
15 burpees
10 pistols
5 HSPU (head to ground)

Zone 4 – Scale HSPU to 1 abmat

Zone 3 – Scale to 3 rounds

Zone 2 – scale to assisted pullups, pistols and HSPU inverted as needed

Zone 1 – scale as needed

Cash Out – Coach led band stretching and rolling out of the shoulders



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