This is it folks, the last Friday make up day until the finish of the 2025 CrossFit Open.

Next Thursday February 27th CrossFit HQ will announce the first workout of the 2025 CrossFit Open and that will be the programmed workout for all CrossFit Group Classes on Friday February 28th.

If you prefer to do 25.1 with your Intramural Team, Empower will be hosting Friday Night Lights every Friday evening starting Friday February 28th.   

Can’t make Friday?  For the 3 weeks of CrossFit Open competition, Mondays and Saturdays will be make up days so you can do Open WOD 25.1 in class.  Failing that, you have Open Gym time Sunday at 9am or book a 30 minute PT session with an Empower coach if you want to come in to complete the workout at other times.

If you are participating in the CrossFit Open and/or Empower Intramural Team competition and want to do Open WOD 25.1 in the Group Class, Open Gym or on the Make Up Day, make sure you arrange to have a qualified judge on hand.  Your score will not be validated unless you have a judge.  The Group Class coach cannot be your judge as they will be running the class/overseeing open gym. 

Friday Make Up Day

1) Empower Reset #44

Breathing
Head Nods & Rotations

5 mins
20 Deadbugs
20 Shoulder Bridges
20 Windshield Wipers

5 mins
20 Bird Dogs
10 Elevated Rocks
10 DB Elevated Rolls

5 mins
10 Commando Crawls
Max Leopard Crawl
Max Monkey Crawl

5 mins
10 Sandbag Get Ups
20 Sandbag Marches
10 Sandbag Reverse Lunges

5 Rounds:

1 min Sandbag Over the Shoulder Cleans
1 min Kicking

 
2) 5 rounds for time of:

Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

3) Every 3 minutes until failure, complete 2 rounds of:

3 toes-to-bars

3 kettlebell swings

25-foot kettlebell walking lunges

Rest with the remaining time in the interval.

Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

5ft of walking Lunge = 1 rep

Your score will be the the last full round you completed (3,6,9,12 etc) plus the amount of reps completed in the final round.