Empower Intramural Teams
Sign up on the whiteboard in the gym for the 2025 Empower Intramural Team competition.  Teams will be drawn Saturday February 15th!  This is a fun community event open to everyone who wants to play along.  Teams are scored for spirit and participation, so all you need in order to win is your enthusiasm and willingness to have a good time!  The Intramurals will last 3 weeks with one team challenge per week.

CrossFit Open
In 2011 and 2012 I did the workouts of the first 2 years of CrossFit Open competition but did not register.  Today I regret that decision.  Had I registered, I could say that I have participated in every CrossFit Open.  Since 2013 I have mended my ways and registered every year.  I never regret it.  The workouts are exactly like what we do in class.  They are scalable to every level.  But somehow, competition brings out a little something extra and is always more fun and more memorable than the regular workouts we do every day.  Last year’s Friday Night Lights was a great time.  You’re going to do the workouts anyway, you might as well register.
Register Here.

Community Cup
2011 was the first year of the CrossFit Open.  2025 will be the first year of the CrossFit Community Cup.  This competition is unique as it allows you to compete against athletes worldwide at your same fitness level.  It has been a long time since we have seen something new, especially something targeted at all us regular folk who do not expect to advance to the CrossFit Games.  This is something for us, the 99% who really form the foundation of the worldwide CrossFit community.  In order to participate, you will need to establish your fitness level by registering for and completing the 3 CrossFit Open workouts.  If you were on the fence about doing the Open this year, this is your reason for playing.  Learn more here.

Monday
A good classic couplet of monostructural conditioning and gymnastics strength.  10 rounds sounds like a lot but the rounds are short, the pace is brisk.  Obviously we will not all get on an airbike, but 7/10 calories on the row will be a reasonable substitution.  The workout calls for legless climbs but I didn’t feel safe doing them and substituted regular climbs instead. 

Warm Up
3 Rounds:
A. 1 min Airbike
B. Ring row squats
C. Ground-to-standing rope climb

Tech
Rope Climb

WOD
10 Rounds
7/10 cal airbike
1 Legless rope climb