Posted Feb 20th, 2014 in Blog, General



Yes, the 2014 CrossFit Games Season is quickly approaching, and were excited to introduce our first ever FRIDAY NIGHT LIGHTS EVENT! 

What is the CrossFit Open you may ask?   

“ The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly "open" competition. Anyone from anywhere can participate.

After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region's best athletes will battle for a few precious Games-qualifying spots.”

So, at CrossFit St. Catharines we have decided to have our own Mini-Open Competition & Friday Night Lights (FNL’s) that we are inviting everyone to take part in, just for FUN! 

Heres what to do!

Pick your LEVEL 

This level is for you if you are brand new to CrossFit or recently out of fundamentals!

This level is for you if you have been with CrossFit St. Catharines for a little while, or you find yourself unable to do some movements, need a little extra assistance with certain movements, or need to lighten the load for some of the weights.

This level is for you if you are comfortable with Rx’ing the majority of workouts, especially benchmarks and hero wod’s, you are consistently hitting all movements without assistance or the need to decrease the load on any barbell movements. 

Anyone who is in the competitor program, or those who are able to perform all movements Rx’d, including handstand push ups, muscle ups, bar muscle ups and no decrease to any weight loads. 

Once you have determined your LEVEL, you will be put onto a roster.

Every Friday our programmed workout will be the Open workout that is released on the Thursday evening. So anyone that is coming to a regular scheduled Friday class will have the opportunity to do the Open workout. But, if you want to throw down......You can!

Every Friday night from 4:30pm - 6:30pm we will be holding FRIDAY NIGHT LIGHTS! This is a great chance for anyone looking to get a feel for a competition throw down against others in our own box, you can get your fill of the thrill!

The Online Schedule will be updated with 4 time slots - 4:30pm, 5:00pm, 5:30pm, 6:00pm. You must register for one of these times slots, and be sure to commit to that time. (Max 6 people per time slot). Those who are registered for 4:30 will be allowed into the warm up area at 4pm, those registered for 5:00pm will be allowed into the warm up area at 4:30pm etc. You will have 30 minutes to warm up as you wish, there will be a warm up posted for anyone who would like to do a basic warm up. 

Each person will have a judge to count their reps, watch their movement standards and help them through the workout with awesomeness and support!! You do not have to video tape or submit your video, but you will have a score that you can compare with the rest of the WORLD! See how you stack up, c’mon how cool is that!? 

This is a SPECTATOR event! We are encouraging everyone to come out to see their fellow athletes throw down, and experience the 2014 CrossFit Open like they never have before! Come cheer them on, encourage them and see how they rock their WOD!

We will have sufficient seating/standing space, CrossFit Games highlights reel & hot drinks to warm your souls!


Everyone that does an Open workout, whether in regular class or FNL’s, will be entered into the roster and ranked. Your rank will be your point. (1st place = 1 point, 2nd = 2pts etc). The person with the least amount of points at the end of the 5 weeks, will be 1st etc. 

If you are between the age of 40-45 you will automatically be deducted 5 points off of your final score. If you are over the age of 46+ you will automatically be deducted 8 points off your final score. 


Regardless of whether you do the open workout during regular class time, or you opt in for the FNL option, you will be entered into the roster and have a chance to win a prize!