COMPLETE Cup 2025
About This Competition
🔥 THE BATTLE FOR THE COMPLETE CUP 🔥
Our gym-wide version of the CrossFit Open—a fun, team-based competition where athletes battle for the title of Complete Cup Champions!
🔥 Details for this year
✔ Intramural Teams: The REMATCH - Male vs. Female showdown
✔ Competition: 3 weeks, 3 epic workouts + fun non-fitness challenges
✔ Workouts: Complete in class or join the Friday Night Lights excitement!
✔ New This Year: Partner Division! (Same-sex RX,Scaled & Foundations teams)
💪 Why Join?
The Complete Cup is about fun, fitness, and community. Experience the energy, encouragement, and camaraderie that makes CrossFit special!
⚡ Get ready for three unforgettable weeks!
🏆 HOW IT WORKS
- Choose your division: RX, Scaled, or Foundations
- Choose to register as a Partner Team or Individual (you can do both)
- Complete weekly workouts following the exact standards of The CrossFit Open (COMPLETE will create partner WOD flows)
- Compete on Team BOYS or Team GIRLS for bragging rights, prizes, and THE COMPLETE CUP
📌 DIVISIONS EXPLAINED
You can compete in TWO WAYS this year:
INDIVIDUAL
- ✔️Take on the workouts solo
PARTNER (same sex teams of 2)
- ✔️Take on the workouts with a partner SPLITTING the work
- ✔️Partners must be competing in same division (RX, scaled, foundations) ex. you CANNOT have a scaled athlete + RX athlete
- ✔️COMPLETE will create partner WOD flows
Then, choose the difficulty of your workouts based on expereince/fitness level
Rx’d
✔️ For experienced CrossFitters
✔️ Perform workouts exactly as written
✔️ Includes heavier loads & high-skill gymnastics
Scaled
✔️ Perfect if you modify most class workouts
✔️ Features lighter loading & classic scaling options
✔️ More accessible but still challenging!
Foundations
✔️ Ideal for beginners or first-time Open participants
✔️ Features beginner-friendly workout options
Age Groups & Adaptive Divisions
💪 Workouts vary weekly for age groups (14-17 & 35+ Masters)
💪 Adaptive athletes sign up under RX or Scaled and follow modified workouts from the CrossFit Games
🔗 Visit games.crossfit.com for Adaptive Division details
📅 HOW TO PARTICIPATE
🔥 WODs released every Thursday night
🔥 Complete in class OR at special events
🔥 Submit scores by Monday
🏅 Scoring for Individuals and Partner Teams Based On:
✔️ Participation & attendance
✔️ Spirit & teamwork
✔️ Performance (Top 2-3 scores per team count!)
👥 Teams will be led by a Team Captain
💰 WHY SIGN UP?
✅ All registration fees stay in-house to create epic events & prizes
✅ Challenge yourself and test your fitness
✅ Join in the best event of the year with our community
❓ FAQs
Do I have to stick with the same division?
✔️ Yes. Pick RX, Scaled, or Foundations and stick with it for the entire competition.
Can I participate in the Individual AND Partner division?
✔️Yes, but you will have to complete both versions of the workout each week. The Partner version AND the individual version seperately.
Can partner teams be in different divisions? (RX, Scaled, Foundations)?
✔️No, you must compete in the same division with the same standards
Will my individual or partner team score hurt my BOYS/GIRLS Intramurals team?
✔️ No! Only the top 2-3 scores per team count. Just participating earns points!
How do I earn points?
✔️ Completing workouts
✔️ Team spirit & participation challenges
✔️ Social media & fitness-related mini-challenges
Do I have to attend every event?
✔️ Nope! Complete workouts anytime from Thursday night to Monday evening.
What happens at Friday Night Lights?
✨ Magic! Expect a competition-style event with heat assignments, judges, and tons of energy!
Should I participate?
✔️ YES! Whether you’re a veteran or newbie, we’ll take care of you. You’ll regret missing out!
🚀 READY TO JOIN?
Secure your spot & get ready to compete, have fun, and bring home the COMPLETE CUP!
🔥 Let’s do this! 🔥
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Samuel Dunaway | 2 |
| # | Athlete | Points |
|---|---|---|
| 1 | Derek Nelson | 4 |
| 2 | Josh Flowers | 8 |
| 3 | CHASE BRUM | 10 |
| 4 | Carl Hojnacki | 15 |
| 5 | Jamison McCollister | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | DAVID MENDOZA | 5 |
| 2 | Jared Epling | 5 |
| 3 | Eric Olson | 12 |
| 4 | James Davison | 16 |
| 5 | CODY BREWER | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | ARLENE NILKUMHANG | 3 |
| # | Athlete | Points |
|---|---|---|
| 1 | Allanah Rainbolt | 3 |
| 2 | Talisa Gonzalez | 9 |
| 3 | Kelsey Hall | 11 |
| 4 | KIM THOMPSON | 12 |
| 5 | KELLI ODLE | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jamee Hale | 14 |
| 2 | AnhThu Nelson | 15 |
| 3 | April Davison | 18 |
| 4 | Kimberly Montgomery | 18 |
| 5 | JODI HEAD | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | No Rack Snatch Pack | 4 |
| 2 | Concession Stand Queens | 5 |
| 3 | Biggie Smalls | 9 |
| # | Athlete | Points |
|---|---|---|
| 1 | THE BROWNIE BOYZ | 3 |
| 2 | The Seasoned & The Savage | 6 |
| 3 | Beards & Brews | 9 |
| 4 | Denver & Ricardo | 13 |
| 5 | We’re not ok | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Living on a Prayer | 8 |
| 2 | Special Ks | 9 |
| 3 | 2 SHORTIES | 9 |
| 4 | Swift & Swole | 12 |
| 5 | Red Head Redemption | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jose’ Darbo Rides Again | 2 |
Workouts
As many rounds and reps as
possible in 15 minutes of:
- 3 lateral burpees over the
dumbbell - 3 dumbbell hang
clean-to-overheads - 30-foot walking lunge (2 x 15
feet)
*After completing each round,
add 3 reps to the burpees and
hang clean-to-overheads.
25.1: WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
FOUNDATIONS
As many rounds and reps
as possible in 15 minutes
of:
- 3 burpees
- 3 dumbbell hang
clean-to-overheads - 30-foot walking lunge (2 x
15 feet)
*After completing each
round, add 3 reps to
the burpees and hang
clean-to-overheads.
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
*The load/variations are a suggested
starting point. If you are
completing all the workouts
in the Foundations division,
you are free to decrease or
increase the load/scale as your
skill level allows.
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb
Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb
Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb
Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
Teenagers 14-15:
♀ 85, 65, 45 lb (38, 29, 20 kg)
♂ 135, 95, 65 lb (61, 43, 29 kg)
Scaled Teenagers 14-15, Scaled Masters 55+:
♀ Scaled wall walks| 75, 55, 35 lb (34, 25, 15 kg)
♂ Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)
Masters 55+:
♀ Scaled wall walks | 125, 65, 45 lb (56, 29, 20 kg)
♂ Scaled wall walks | 185, 95, 65 lb (83, 43, 29 kg)
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Event Details
Closes: Mar 8, 2025
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