CFNAC Intramural Open 2025
About This Competition
IT’S THAT TIME AGAIN!! Register for The Open!
The CrossFit Open is a 3-week celebration of fitness, community, progress, and of course—fun! It’s the perfect opportunity to test your limits, push your boundaries, and share in the excitement with your fellow Crossfitters. The CFNAC Intramural open drafts competitors into 3 teams within CFNAC to compete for the Title of Intramural Champs.
Here’s how it all comes together:
Each Thursday at 3pm EST, CrossFit HQ announces a new workout for the week.
You’ll be drafted onto one of our 3 Intramural teams. This is your team to compete with and gain points for to win The CFNAC Intramural Open.
CFNAC will be hosting 3 Saturday Throwdowns from 8am-12pm, a community event for everyone to do the workout and cheer each other on. Registration for these time slots will open Fridays at 7am, the timeslots will vary depending on the workout.
You’ll have until Monday at 8pm to complete the workout and submit your score.
Event Dates are:
Saturday March 1st- Open workout #1
Saturday March 8th- Open workout #2
Saturday March 15th- Open Workout #3
Cost & Registration:
The CFNAC Intramural Open is completely FREE to join this year. We’ll be using Competition Corner to track scores and team points. To register for the Intramural
Want to track your performance on the global CrossFit Games leaderboard? No problem! You can also register at Games.Crossfit.com to compare your results to Crossfitters worldwide.
Source: Competition Corner
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Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | JOYANNE COOPER | 3 |
| 2 | Chriselle Bruwer | 6 |
| 3 | CRYSTAL BRADBURY | 16 |
| 4 | Jenny Russell | 17 |
| 5 | CHRIS WALKER | 21 |
Workouts
15 Minute AMRAP
3 Lateral Burpees over Dumbbell
3 Dumbbell Hang Clean-to-Overhead
30-foot Walking Lunge (2x15ft)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
Scaled:(Ages 16-54)
♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell
Scoring
COMPETITION CORNER DOESN'T ALLOW US TO CHANGE THE SCALING OPTION NAMES:
PRESCRIBED= RX
INTERMEDIATE= SCALED
SCALED= FOUNDATIONS
25.2
is 22.3
For Time
21 Pull-ups
42 Double-Unders
21 Thrusters (weight 1)
18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters (weight 2)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (weight 3)
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)
Teenagers 14-15:
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 105 lb (29, 38, 47 kg)
Scaled Teenagers 14-15:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)
Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)
Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
Media
Community
Event Details
Closes: Mar 3, 2025
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