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The 2019 Rise Athletics Intramural Open is Coming…

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The Open is coming….AND WE ARE SO EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE or watch HERE.

Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands of people every year who don’t finish all 5 workouts and we want to help you avoid that. Also, there is a SCALED division so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

We used to just encourage people to sign up and then we would do the Open workouts but there wasn’t a lot of buy-in, because, well, not many of us are planning on competing at Regionals or The Games. We realized we had an awesome opportunity on our hands though, so a few years ago we changed everything. The annual Intramural Open was born and what was once an intimidating event was no more. We follow along and do all the same workouts on the exact same timeline BUT we choose 2-4 captains to run teams in our gym. This year’s captains will be announced shortly!

These captains are huge parts of our Rise community. They work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No crazy, cutthroat attitudes. No nasty trash talking. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of the Rise crews while we all compete against each other in an internal, Rise only competition.


Don’t worry, you won’t “drag a team down”. Everyone can contribute points and you never have the opportunity to lose points for your team! All you have to do is show up. There will also be surprise opportunities to gain points for your team that don’t require you to do any working out! Here’s the scoring system:

+1 Point – Attendance: every member of a team that completes an Open workout at Rise or Rise Ferndale each week earns one point once they submit their score to the website. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at Rise or Rise Ferndale for each workout (Rx only) gets an extra point for their team.

+5 Points – Spirit of the Open: Each week we will pick one athlete who displays amazing SPIRIT during that week’s workouts. You’ll find this person cheering others on, volunteering to judge others, helping people get prepared, doing something amazing they never thought possible, gaining a new skill, etc etc.

+ 5 points – Hardest Worker: Each week, we will pick one athlete who we believe worked the hardest in that week’s workout. That athlete will earn their team 5 extra points. The person DOES NOT have to complete the workout RX to win.


The only thing you need to do to participate in the Intramural Open is to register for the CrossFit Games Open. Don’t worry if you are new or unsure about your ability level. THERE IS A SCALED DIVISION!

Registration for the Open can be done at starting January 11th and please make sure to choose CrossFit 248 or CrossFit 248 Ferndale as your Affiliate.


Nicole and Nick will be taking the Captains out towards the end of January to have our Draft. All athletes who are registered for the CrossFit Games Open before that date will be automatically put into the Draft pool and will be randomly selected onto a team. We will release all the details of the Draft ASAP so you can find out what team you are on. After that Draft, the Captains have freedom to recruit the remainder of the gym and they’ll be asking YOU!

Coaches will be split up and placed onto different Intramural teams to keep it fair and even. Captains choose athlete names in random order out of a hat. Team Captains will rotate draws, and then notify the athletes of their team that they have been drafted!

That’s where you come in. If you are not signed up for The Open by the time of the Draft then you’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!

Our Open workouts will take place at every group time on Friday (at both locations), building to Friday Night Lights which will begin at 5:00 p.m. We will tentatively have heats at 5:00, 5:30, 6:00 and 6:30 p.m and 7 p.m. Please still allot a full hour (+) to work out and then help judge in a heat before or after you, take pictures and cheer everyone on! Bring friends and/or family to spectate and contribute to the cheering crowd!

19.1- Feb. 21-25

19.2- Feb 28-March 4

19.3- March 7-11

19.4- March 14-18

19.5- March 21-25

Athletes will be allowed to make up workouts or re-test during open gym hours. Also, please find another member of the gym to judge for you ahead of time!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and it will be AWESOME.

REGISTRATION IS LIVE at, and let’s start this party! When registering, please select either CrossFit 248 or CrossFit 248 Ferndale as your affiliate.



Y’all, we’re doing it…..

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We miss our old programming. We miss having a strength segment AND a conditioning segment multiple times a week. At the conclusion of The Open, we will take one deload week and then we will begin the old Rise Athletics programming which worked so well for us for so many years. We will still be doing CrossFit in our group classes – we will just be doing it the Rise Athletics way that so many of you have known and loved for years.

There will still be diverse warm-ups that will relate directly to the work for the day. Instead of 2-3 strength segments a week, you will likely see 3-4. We will continue to add lots of cooldowns and mobiity work. There will be tons of accessory and skill acquisition work. We’ll get to throw some more games in! For our newer athletes who joined us since September, don’t worry. For our athletes with long tenure, GET READY! It’s going to be a ton of fun. Please email us at Info@RiseAthletics.Fit with any questions.


Weightlifting = all the weights

CrossFit = strength AND conditioning

Bootcamp = all the conditioning

CrossFit Group Class Programming | Sunday, November 26th | Rise Athletics

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Bear Crawl Tag


Dynamic warm-up of Coach’s choice


In 15 minutes…


Bench Press

*Build to a heavy for the day


3 rds, NFT:

8 snatch grip bent over row heavy

10 incline barbell skullcrusher (prop a box or bench up on 45# plates to create incline)

12 partner assisted GHD muscle snatch (partner 2 holds legs while partner 1 lays down, hips down on box, parallel to floor and does muscle snatch with change plates)


CrossFit Group Class Programming I Wednesday, Nov. 22 I Rise Athletics

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3:00 Row/ AD / DUs

then, walk through movement by movement as a group demoing and finding mod options for everyone on the fly. Use an empty BB on BB movements.

5 DL

5 PC

5 S2O

5 T2B

5 push-ups

5 OH plate lunge/leg

5 kbs

5 Wall balls

5 abmat sit-ups

5 DU

5 burpees

5 pistols/leg




“12 days of thankfulness” 😛

Done AFAP, for time:

1 deadlift 135/95

2 power cleans

3 shoulder to overhead

4 T2B

5 push ups

6 overhead walking lunges with plate 45/25

7 KB swings

8 wall balls

9 abmat situps

10 double unders

11 burpees

12 pistols


Workout goes 1, then 2 and 1, then 3 and 2 and 1, 4 and 3 and 2 and 1, etc.



BB quad smash x 3:00

Partner shoulder stretch 3x 15-20s each partner at each grip width (wide, pull-up width and close-grip)

CrossFit Group Class Programming | Sunday, November 5th | Rise Athletics

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Jump Rope Skill Sequence, Tabata Style, 20s at each style and 10s rest



-Forward and backward hops

-Side to side hops

-High knees

-Butt kickers





For time, CAP 20

30/25 cal


30/25 cal



20 calf raise off box (focus on relaxing heel as far as possible)

60s runner’s lunge per side

60s knees out goblet squat

60s Updog

60s downdog

60s total prone shoulder stretch/side