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The Ultimate Guide To The 2024 CFF Intramural Open!

Our goals at CrossFit FUNCTION revolve around guiding you, educating you, and inspiring you.

Part of the way we choose to inspire you is to bring our community together and show you what the power of a group can do. Competition is a great way to accomplish this – The pressure to perform will elevate your effort; dozens of your best friends shouting at you will help fuel your adrenaline and reach new heights. We’ve seen this time and time again in the past, and each year as the CrossFit Open rolls around, we get excited to watch it all come to fruition for another year.

Each year, CrossFit HQ hosts The CrossFit Open. This is a worldwide competition meant to find the Fittest On Earth. But for the majority of us Average Joes, it’s an opportunity to come together as a community, complete a few weeks worth of workouts, and celebrate all the things each of us will accomplish. This year, the CrossFit Open starts on February 29th – March 16th, and for those of you who have been around the sun with us, we are very excited about the CFF Intramural Open!


Deciding to register for the CrossFit Open is entirely up to you, but we highly encourage you to. For those of you in the past who have participated with us, this meant registering online with CrossFit HQ. In the past couple of years, we’ve scrapped that mentality. You can register if you want, if comparing yourself to the millions of people worldwide is important to you – by all means. This year, there will be a $25 registration to participate at the gym. The purpose of this registration fee is to help with prizes, t-shirts, our draft party, helps pay our staff for being there each weekend, banners, food and coffee, Goal Reviews, the CFF Open Trophy, and all the other great things we will be providing during these weeks. Again, this event is about our community coming together. We’re not out here trying to make the CrossFit Games. We’re just out here trying to do some really awesome things, with some really awesome people. You have until February 10th to be Draft Eligible! So this is what it will look like for you as a participant:

  • Registration Fee: $25+GST
  • Registration + CFF Open T-Shirt: $55+GST


As soon as you register, our Client Success Manager – Joanne – will reach out with you to schedule in a Goal Review! One of the best things about the Open is that after it’s all over, we have a better idea of where we stand, and the things we want to accomplish! You will have better ideas of new goals you want to achieve, and we can help you get there. So let’s sit down and chat about it!


On February 17th , we will host our Intramural Open Draft Day! Together, our Team Captains will select to their team from the people registered. Once the initial teams are established, the Team Captains will head out to recruit others to their team. There is a prize and points to be earned for having the largest team before the Open begins! 


Let’s add some friendly competition to our community, and add some points into the mix to race towards! Some things that points will count for:

  • points for your team for registering
  • points for the largest team registered
  • points for showing up on Sunday 
  • points for completing the workout, even if you can’t make it on the Sunday
  • points for hitting a new PR
  • points for trying something new
  • points for participating in our Spirit Days, which will lead to the Spirit of the Open
  • plus many more opportunities!

When the Open is all said and done, we’ll tally up the points and announce our winner! The winning team will become the next team in a long line of past champions to win the CFF Open Championship Cup, which will come with annual bragging rights!

Along with bragging rights and becoming immortalized, we’ve got some prizes from local businesses and other companies of products we love! A lot of fun ready to share around!


Starting on the week of February 29th, every Thursday night, CrossFit HQ will release the workout for the week. We will put together a suggested warm-up and strategy of attack, and record that for you so you have some information heading into your workout on the Sunday of that week! A link will be released with a heat sign-up sheet, and your Team Captains will help you get that sorted and make sure you’re signed up for a time slot!

When Sunday rolls around, come on in and join your friends to complete your workout! Be inspired by the power of community and the atmosphere that the Open creates, and challenge yourself to achieve new things!


In the past if you have participated along with us, you know that the Open offers you a very black-or-white approach. You either complete the workout “RX” or “Scaled” and that was it. Because we are about our community and not about comparing ourselves worldwide, you will see our in-class programming come into play! You can choose to do the workout as it’s written and given to us by HQ, or, approach your Sunday like it’s any other day you’re at the gym. Follow our instructions and whiteboard brief on what the intention is supposed to be for the workout, and pick loads/movements that work for you. Run your workout exactly like you would on any other given day. Because again, this is about us coming together. We only care that you are doing the best for YOU. And not everyone fits into the mould that CF HQ pours for the world. We just want to see you challenge yourself, work hard, and most importantly, enjoy yourself. If you’re injured but still come to class or your PT sessions on a normal day, this applies to you as well! Scale and modify as needed!


Keep your eyes open for a FREE nutrition talk in our private Member’s Only group! This will give you all the information you might need to best prepare for your workout, and make sure that your recovery is up to par! More details to come on this also!


I know some of you have been with us for a long time, and the Intramural Open has been a recent change in the last few years. We are excited for these changes, and that our focus has now become on FUN, and community. We are expecting a large participation factor from all avenues of our programs – our regular members in the gym, our PT clients, our Kids & Teens, our MASTERS (!), and both our Online and At-Home members. We would absolutely love to beat our 75+ registration PR from past years! We’ll bring everyone together and show you the power that this time of year has. It will make you fitter, you’ll collect yourself more air high-fives, and as a result you’ll be happier, enjoying yourself more, and meeting new friends along the way.

Cheers to the 2024 Intramural Open at CrossFit FUNCTION!

You in? Register at the sign-up sheet by the whiteboard, in our private Facebook group, or send one of your coaches a message! Let’s get started!

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