We are only one month away from the start of the 2025 CrossFit Open season and this year it comes with a bonus: the Community Cup!

What does this mean for you? 

Two opportunities to test yourself, two opportunities to have fun. 
2025 twice as much fun as previous years

CrossFit Open
Okay, if you are new to CrossFit, let’s start with the Open.  This is a worldwide competition spanning 3 weeks with 1 event each week.  The first event will be announced February 27th. 

Coaches Shades and Motor will once again host Friday Night Lights events at Empower so you can come out Friday evenings to perform the workouts and cheer each other on.

There will also be opportunities to perform the workouts on make up days or in open gym times.

The CrossFit Open is the largest sporting event by participation with over 300,000 people worldwide competing.  It is open to all ages and ability levels with various scaling options available.

You can even compete in specified occupational categories as listed below:

Register Now

Empower Intramural Challenge
Every year our Empower membership forms Intramural teams during the CrossFit Open.  Everyone can participate whether they are registered for the Open or not.  For 3 weeks teams compete for spirit points.  For example, last year’s final team challenge was a dance off (won by undefeated, undisputed dance champs Age Against the Machine)!

I do not yet know what challenges Shades and Motor have cooked up for us but I am told that Intramural sign up sheets will go up in the gym shortly and teams will be selected by random draw. 

Every member of the winning team receives Intramural Championship medals to commemorate their amazing spirit and their team name goes up on our perennial plaque in the gym as the 2025 Intramural Champions.

The Intramural Team Challenge is a great way to meet new Empower friends and create fun memories!

Community Cup
New this year!  For the first time ever, CrossFit will hold the CrossFit Community Cup.  Everyone participating in the CrossFit Open will be divided into 1 of 10 cohorts based on your Open scores.

In the spring, we will be given the opportunity to compete against other athletes worldwide who are ranked at the same fitness level as us.  The Community Cup workouts will be performed at Empower.  CrossFit will release 3 workouts to be completed in any order within the week.

2025 is the first ever Community Cup so you can be part of CrossFit history by participating!  But only if you complete the 2025 CrossFit Open to determine your ranking.

I am very excited for this second stage of competition:)

Still wondering what the CrossFit Open and Empower Intramural Competition is all about?  Check out our 2024 season documentary Celebrating Heroes.

Friday Make Up Day

1) 3 rounds for time of:

15 chest-to-bar pull-ups

30-calorie row

45 air squats

2) 21-18-15-12-9-6-3 reps for time of:

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings (perform seconds instead of reps)

3) OHS Ladder
Choose a weight no heavier than 65/95lbs, no rack
In minute 1, perform one OHS
In minute 2, perform two OHS
In minute 3, perform three OHS
Etc.

4) Empower Reset #28: Spiral Line

1 min Head Down Breathing
30/30 sec Head Nods & Rotations on elbows

3 mins Frog Roll

5 mins
20 Cross Touch Dead Bug
10 Windshield Wipers

1/1 min Upper/Lower Body Rolls

10 Seated Twists
10 Sit-to-Commando Crawls

5 mins
20 Cross Touch Bird Dog
10 Sit Throughs

5 mins
10 Crab Rotations
10 Cross Crawl Curtsy Squat
10 Figure 8 through concrete

5 mins
10 Hang with a Twist
10 Arm Swing
10 Head Figure 8

30/30 sec Standing Head Nods/Rotations

Notice to early morning classes Friday January 31st: