Windy City Pulse

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Every Saturday beginning February 25th thru March 25th Windy City will be hosting the Crossfit Open Workouts. ANYONE and EVERYONE can compete and we encourage you to participate as workouts can be scaled to ANY ability. Unlike previous years, we will be asking you to sign up online in advance for a heat in order participate each Saturday. We'd also like to highly encourage (though not required) you to register yourself as an athlete and  Windy City Team  member! 

To better enhance your experience and provide important details of weekly Open events, this page will be updated at 8am every Friday morning beginning February 24th. 

At the bottom of this page, you will find a FAQ section. We recognize this may be a new experience for many of you so please feel free to check the FAQS and reach out to with any further questions.



Workout 17.4


Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups**

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target



Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups**

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups**


SIGN UP FOR YOUR HEAT HERE (must be logged in to ZenPlanner --- PLEASE choose your heat based on what DBs you would like to use)



  • Saturday (Feb 25, March 4, March 11, March 18, March 25) the workout will be The Open workout. This means there will NOT be regular team workouts at 8,9,10 or 11am. Instead, please sign up for a heat using the Zenplanner class reservation. Heats will be available by Friday morning at 8am. 
  • Windy City will be open for indivdual training and open gym from 8am–Noon if you choose not to participate in The Open workouts.
  • Oly will meet as scheduled at 10am with Coach Eloise.
  • Open Events and Oly will receive priority to equipment and space on these days. 
  • Warm ups on Saturdays will be done on your own, suggested warm ups will be provided. Be sure to arrive BEFORE your heat start time to ensure you are properly warmed up (heats will start at designated times and will not be delayed)

  • ANYONE can compete. EVERYONE is welcome to do The Open workout on Saturdays. 
  • ANYONE can judge. You will need a judge to sign off on your time/reps to compete if you are registred for The Open. Grab a fellow member or coach prior to your heat (great way to socialize and meet new people). If you are not registered and you just want to complete the workout on Saturday, you will not be required to have a judge.
  • Coaches will review movements and standards prior to heats for both athletes and judges
  • YOU are responsible for submitting your scores; see where you stack up against other members at Windy City, in Illinois, across the US and World. The Leaderboard can be filtered by age, scaled or RX. 


1. What is The OPEN? 

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. 

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week. Workouts are released on Thursdays at 7 p.m. CT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 7 p.m. CT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.  

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier. 

2. Why should I do The Open? 



Our very own Coach Doc said it perfectly, " We each have our reason why we walk through the door to Windy City. Saturdays during the Open is one of mine. It's like an adult field day that changes every Saturday for five weeks. It's Murph and Barbell for Boobs again X 5. The crazy fun atmosphere of the merging of the AM and PM classes. The nervous energy of competing, the voltage of excitement swells and builds until everyone in the box is awash. Then the real fun begins. Watching Brenda fight to finish that thruster and burpee hell. Reuter fighting the urge to give up and get through his set of wallballs.
Coach OX shaking his head that he still had 5 mins left takes a deep breath and picks the barbell up again and again and again. Watching everyone have their moment of victory and sense of accomplishment from putting themselves out there and turning around cheering the next group. Giving out high fives, fist bumps, hugs, and words of advice to the next group that is going to brave what unknown lung burn, leg destroyer and soul builder of a workout. This is why I do the open.
Sign up, join the fun and come do the open with me and the rest of Windy City team."

3. I'm not registered for The Open, can I still do the workout on Saturdays? 

You are more than welcome to sign up for any heat time (heats will be active Friday mornings) and come on in to give the Open workout a shot. Every Open workout can be scaled according to your current ability. It's a great time to practice stepping out of your comfort zone and being a part of the awesome community experience at Windy City. You will be supported, encouraged and challenged- not to mention you'll get a great workout in. Just remember, you'll need to come earlier than the heat time you sign up for and complete a warm-up. If we absolutley can't convince you to give the Open workout a try, then we suggest coming in on Sunday during Open Gym hours! 

4. What are The Open workouts like? Are you sure I can do this? 

YES! The Open workouts include scaled options. Check out these 5 workouts from last years Open 2016. Notice each workout has scaled options for not only weights, but movements as well. Can't do a handstand push-up yet? No problem, you can do push-ups! 

5. What are the starting times for the heats? How long will each heat be? 

On Friday mornings by 8am the Saturday schedule will be updated with available heat times. Each heat time will also be labled as RX or SCALED. The starting heat times and length of each heat will depend on the workout that was announced Thursday evening at 7pm CT. The coaching staff will need time to plan and organize the most efficient number of lanes with the required equipment possible. Heat times may be every 10 min, or they may be every 30 minutes. It all depends on what the workout is from week to week. Check this page every Friday morning for the most up to date information about the workout and heat times for Satuday. 

6. What time will the gym be open on Saturdays? 

We will open up the garage door at 7:30am at the latest 

7. Run me through what the next couple of Saturdays will look like... 

a) You checked this page on Friday morning and saw what The Open workout will be. You've reviewed the movements and you know whether you'd like to sign up for a RX'd or Scaled heat.

b) You popped on over to our schedule and signed up for a heat (scaled or RX) 

c) Saturday morning arrives! You wake up, have a healthy breakfast full of delicious carbs at least 90-120 minutes before you scheduled heat time. You drive, bike, train, walk, jog over to Windy City about 45 minutes before your heat time. 

d) You check-in at the Ipad at the front desk. 

e) You see your friend Bob from the 3:30pm class, you ask Bob if he'll be your judge for your heat. Bob says, "yes, of course! I love supporting my fellow Windy City members". 

f) You take a peek at the main floor area and see some of the other athletes finishing up their heat before you. You get excited and nervous and wonder how the coaching staff was able to convince you to sign up for this madness. You also notice there is a suggested warm-up written on the whiteboard. You put on your Nike3 metcons and start following the suggested warm-up. 

g). Your heat time is nearing! Coach Ox lets your entire heat know to come on over to the whiteboard so he can review the movements with you and your judge (don't forget to grab Bob). 

h) You set up at your scaled or RX lane and wait for the 3,2,1, go.......Don't worry, Bob is counting all your reps. Just work hard, do your best and have fun. 

i) You did it! You finished your first Open event. Bob has your scorecard and a high five. You thank Bob for being an awesome judge and you feel encouraged to offer to judge for another windy city member, maybe one of those "crazy early" 5:30am people? You think It'll be a good chance to meet someone new. 

j) After an amazing, energy filled morning you head home and promptly remember to submit your score to 

k) You eat some lunch feeling proud of what you just accomplished and eagerly begin to wonder what surprises next weeks Open announcement wiil bring.... 


  1. Brett Bernstein

    Brett Bernstein posted at 11:57am on Feb. 15, 2017

    I propose that the 5:30am class be renamed “Crazy Early” on the website smile

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