15 handstand push-ups

50 wallball shots (20/14lb.-10/9ft.)

15 handstand push-ups

50 wallball shots (20/14lb.-10/9ft.)

15 handstand push-ups

50 wallball shots (20/14lb.-10/9ft.)

45 deadlifts (225/155lb.)

Time cap:19 minutes

Rest 5 minutes

As many rounds and reps as possible in 6 minutes:

1 legless rope climb, from seated

6 dumbbell snatches


Can you believe the guy who took this great shot is the same guy who pours our concrete? Thanks to the multi-talented Grant Sr!Behold the Intramural Open!

We wanted to find a way to amp up the fun in the Open and encourage camaraderie and gym spirit, so we took the lead of our good friend Chris Cooper of CrossFit Catalyst. Cooper invented the intramural Open in 2014, and it’s spread all over the world as a way to create an awesome atmosphere in a gym.

In the past, we realized a lot of people took the Open too seriously and thought it was just for “competitors.” It’s not! The Open is just another workout, and we want to use it as a chance to celebrate all the awesome people in our gym and our unique culture.

So here are the details:

This is about fun, not competition. We’re doing the Open workouts in class, so if you’re training on Friday for the five weeks after Feb. 23, you’re going to do the workouts anyway – so sign up! The in-house competition has both fitness and fun scoring opportunities, so don’t worry if you don’t consider yourself a competitor.┬áIf you can smile, you can do it.

You need to sign up for the CrossFit Games Open here. It’s $US20, and you’ll get your money’s worth. Select CrossFit 204 as both your affiliate and your team when you sign up.

In house, we have four teams and four captains. They are as follows:

No Fear and Reebok Gear – Capt. Paul

Pirate’s Booty – Capt. Maegan

Fist Bumps and Box Jumps – Capt. Michelle

Dyckin’ Around – Capt. Shawn

On Monday, we had a draft in which team captains picked coaches, people who were already signed up and people we knew were going to sign up. To fill their rosters, captains need to recruit – and that’s where you come in. Be prepared for captains and team members to ask you to join their team, and join the crew that earns your presence.

When the open starts, on Feb. 23, we’ll run the workouts all day Friday, with a special time in the evening.


We’re going to announce the scoring system later, but we can tell you now it’s about fitness, participation and fun.

  • Points will be awarded for participation.
  • Points will be awarded for effort.
  • Points will be awarded for accomplishments.
  • Points will be awarded for performance.
  • Points will be awarded for spirit – costumes, cheers, themes, pieces of flare, etc.

We encourage you to participate! It’s a no-pressure fun five weeks in which we’re celebrating the 204 pirate ship and all the people who make it float. Join us!

Read more about the Intramural Open here.



Build to a heavy power snatch in 12 minutes

Way Down Below

40 burpees to a 6 inch target

40 overhead squats (65/45lb.)

40 box jump-overs (24/20inch.)

30 burpees to a 6 inch target

30 overhead squats (95/65lb.)

30 box jump-overs(24/20inch.)

20 burpees to a 6 inch target

20 overhead squats(135/95lb.)

20 box jump-overs(24/20inch.)

10 burpees to a 6 inch target

10 overhead squats(155/105lb.)

10 box jump-overs(24/20inch.)