About This Competition
Welcome to the Flourish Cup.
The Flourish Cup 2025 – Bigger & Better!
We’re excited to announce that The Flourish Cup is back for another epic day of fitness, fun, and community! 🙌 This year, we’re taking things to the next level by partnering with Allstar Alliance to bring you an even more thrilling competition.
🔥 Exciting News! The Flourish Cup 2025 will serve as a qualifier for the Allstar Fitness Championships, held on November 8th and 9th
🏆 All podium-winning pairs from all three divisions will earn an exclusive invite to compete at the 2025 Allstar Fitness Championship!
Mark your calendars and get ready to rise to the challenge! 💪✨
This year’s competition will take on a different format than the past 2 years. We will feature MM Pairs and FF Pairs divisions, catering to all fitness levels—you don’t even need to be a CrossFitter to join in on the action! 💪 Grab your gym buddy, start forming your team, and get ready to take on the challenge together!
Podium Prizes - Trophies for all Podium Places in all divisions. variety of other cool stuff from FitAid and LSKD
At CrossFit Flourish, we pride ourselves on creating an inclusive environment where everyone can thrive. Whether you’re competing or cheering from the sidelines, this will be a day to remember.
Policies and Procedures:
Due to the organisation and nature of this event all ticket purchases will be non refundable.
If due to unforseen circumstances the competition is cancelled, a full refund will be issued.
In the event that a member of a team needs to pull out, substitutes will be permitted. The organisers must be advised of any changes by email no later than 16th of June.
In the event that a team needs to forfeit their registration a replacement team may then be substituted if they compete in the same division.
Any allowable changes to teams and or members will be at the discretion of the organisers.
Workouts will be released in the weeks prior to the event.
Source: Competition Corner
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Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Vintage Warriors | 6 |
| 1 | Team Aura | 6 |
| # | Athlete | Points |
|---|---|---|
| 1 | COMEBCK SZN | 5 |
| 2 | LSDF | 13 |
| 3 | TS | 16 |
| 4 | x2 Maori Mums | 18 |
| 5 | All pain, some gain | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mununjali | 4 |
| 2 | Brotein Shakes | 9 |
| 3 | Like a Rash | 11 |
| # | Athlete | Points |
|---|---|---|
| 1 | Crash Bandicoots | 7 |
| 2 | Mum’s Favourites | 9 |
| 3 | Not fast Just Furious! | 9 |
| 4 | Mum Bums | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Distractibles | 5 |
| 2 | Team Taris | 7 |
| 3 | Anatoly Cleaning Service | 16 |
| 4 | The Misfits | 17 |
| 5 | Boum and Bust | 18 |
Workouts
🔥 You Go, I Bike 🔥
20 Minute AMREP (As many REPS as possible)
Workout Flow - Athletes will start on the start line. At the call of 3,2,1,GO athletes will move to the workout area. Partner A will start the 2 Rounds. Partner B will get on the bike and start the max calorie effort. Once the 2 Rounds have been completed partners will swap. They will continue in this fashion until the 20 minute time cap.
Score - Score will be the total Calories on the Echo Bike and the total reps completed combined.
| RX Division | Int Division | BEG Division |
| 2 Rounds | 2 Rounds | 2 Rounds |
| 12 American KB Swings (24/16) 10 V-Ups 8 Push Up Renegade Rows (22.5s/15s) 6 KB Goblet Squats (24/16) |
12 American KB Swings (16/12) 10 Alternating V-Ups 8 Renegade Rows (no push Up) (15s/10s) 6 KB Goblet Squats (16/12) |
12 Russian KB Swings (12/8) |
Format:
Partner A: Bikes for max calories
Partner B: Completes 2 rounds (refer to above table)
Then switch – Partner A does the 2 rounds, Partner B hops on the bike.
Repeat this cycle for the full 20 minutes. Your team's score is total bike calories and total rounds and reps completed
Workout # 1
💥Buy-In & Break It Down💥
For Time - Time Cap: 30 Minutes
Row Buy-In (to be completed together before starting the chipper)
(You can split this however you want.)
Workout Flow - One athlete will start on the rower. At the call of 3,2,1,GO athletes will start the row buy in. Partners can swap in and out when needed.
Then complete the following Chipper for Time (split reps however you choose must remain in order of workout and complete each movement before moving to the next movement — only one partner works at a time)
Score - Score will be the time taken to complete the workout. If capped out remaining reps will be added to the time cap.
| RX Division | INT Division | BEG Division |
| Buy in 1200m Row 100 Wall Balls (20lb/14lb)(10ft/9ft) 80 Box Jump Overs (24”/20”) 60 Pull Ups 40 Deadlifts (80kg/60kg) 20 Wall Walks |
Buy in 1000m Row |
Buy in 800m Row 100 Wall Ball Thrusters (14lb/4kg) 80 Box Step Over (20”/30cm) 60 Ring Rows 40 Deadlifts (45kg/30kg) 20 Inchworm to Elbow Plank |
🔥Double Trouble & Barbell Burn🔥
25 min Running Clock - Part A 15 min AMRAP - 2 min REST - Part B 8 min Heaviest WEIGHT
PART A
Workout Flow - Athletes will start at the start line. At the call of 3,2,1,GO athletes will move to the workout area where they will commence with the skipping buy in. These reps are shared and athletes can swap in and out when needed with only one working at a time.
Once the skipping is complete athletes will move into the AMRAP for the remainder of the 15 minutes. At the 15 minute mark athletes will rest for 2 minutes.
Please note the Synchronised Toes to Bar/Knee Raises have been altered to a, you go, I go style, where athletes can swap in and out as required to complete the 20 reps each. Only one athlete working at a time. This differs from the workout video!
PART B
At 17 minutes athletes will begin at the Barbell Complex.(8 mins total) The barbell can be preloaded. ONLY athletes can alter the weights. Each athlete will record their heaviest lift. Weights can be increased and decreased and athletes can go in any order. The final lift can be recorded so long as the complex has started before the final buzzer at 25 minutes. Once the barbell touches the floor the attempt is over.
Score - Score will be the total reps (AMRAP) and the combined total of each athlete's heaviest lift.
| RX Division | INT Division | BEG Division |
| Buy in - 200 Double Unders | Buy in - 150 Double Unders / 300 Singles |
Buy in - 200 Single Unders |
| AMRAP of | AMRAP of | AMRAP of |
| 20 Toes to Bar (each) 15 Synchro Bar facing Burpees - Jump Over 30 Unbroken Double Unders (each) |
20 Kipping Knee Raises (each) 15 Synchro Bar facing Burpees - Step Over 30 Double Unders / 60 Single Unders (each) |
20 Hanging Knee Raises (each) 15 Synchro Bar facing UpDowns - Step Over 30 Single Unders (each) |
| 2 MIN REST | 2 MIN REST | 2 MIN REST |
PART B
17:00 - 25:00 Barbell Complex
| RX Division/ INT Division | BEG Division |
|
1 x Power Clean 1 x Hang Squat Clean 1 x Front Squat |
1 x Power Clean 1 x Hang Power or Squat Clean 1 x Front Squat |
🔥Double Trouble & Barbell Burn🔥
PART B
17:00 - 25:00 Barbell Complex (8:00 minutes)
| RX and INT Division | BEG Division |
|
1 x Power Clean 1 x Hang Squat Clean 1 x Front Squat |
1 x Power Clean 1 x Hang Power or Squat Clean 1 x Front Squat |
Media
Community
Event Details
Closes: May 31, 2025
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