WORKOUTS

2026 Workouts

2026 EVENT 5 - FULL SEND FINALE

By Kent Aitchison on May 30, 2026

Inspired by “Running Isabel,” from the 2025 CrossFit Games, this finale takes the classic sprint-and-snatch concept and turns it into a fast-paced team race. With synchronized opening and closing rounds surrounding aggressive alternating solo efforts, teams will be pushed to manage speed, transitions, communication, and composure under fatigue. Short enough to go full throttle — long enough for mistakes to matter.

2026 EVENT 4 - HAT TRICK

By Kent Aitchison on May 29, 2026

Three sets. Three chances to score. HAT TRICK combines gymnastics, grit, strategy, and speed into a unique format where every set matters: Athletes will battle through pull-up bar work, front rack lunges, and handstand walks or burpee broad jumps while racing against a 5:00 time cap each round.

2026 EVENT 3B - DIRTY FEET TURN AND BURN

By Kent Aitchison on May 28, 2026

EVENT 3B - DIRTY FEET: TURN & BURN After the long hybrid grind of INSIDE OUT, teams head directly to Soccer Field 9 for a fast, aggressive relay sprint. Farmer carries, burpee box jump overs, and repeated change-of-direction running will test speed, transitions, and recovery under pressure.

2026 EVENT 3A - INSIDE OUT

By Kent Aitchison on May 27, 2026

Event 3A “INSIDE OUT” blends arena-based functional fitness with an outdoor Park Run loop at MacArthur Island. Teams will battle through rowing, running, wallballs, medball step-overs, and box jump overs in one of the most engine-demanding workouts of the weekend.

2026 EVENT 2 - CLEAN PRESSURE

By Kent Aitchison on May 26, 2026

Echo Bike buy-ins + heavy cleans under pressure. Fast windows. Big lifts. No room to waste time.

2026 EVENT 1 - RING THEORY

By Kent Aitchison on May 25, 2026

“RING THEORY” blends gymnastics stamina, strict movement control, and constant decision-making into a format that rewards communication as much as fitness. The opening 6-minute alternating structure forces teams to think ahead, manage fatigue, and decide exactly where to push versus recover. The name “RING THEORY” is a nod to game theory itself: calculated risk, cooperation under pressure, and adapting strategy in real time. Gymnastics efficiency and team cohesion will be the difference-maker in this one.

2026 EVENT 0 (YOUTH ONLY) - FISH GAME

By Kent Aitchison on May 2, 2026

🐟 FISH GAME 🐟 This event is simple on paper but can create some dramatic swings on the leaderboard. Teams will have 4:00 to accumulate as many Fish Game points as possible on the Concept2 Rower.

2025 Workouts

2025 EVENT 5 "FULL SEND"

By Kent Aitchison on May 16, 2025

EVENT 5 "FULL SEND" This one’s for TIME — not just completion. The challenge? Push your limits without burning out. Tackle Pull-Up Bar movements, Echo Bike sprints, Burpee Box Jump Overs, and Barbell Lunges in a fast-paced, partner-driven showdown.

2025 EVENT 4A/4B "PUSH"

By Kent Aitchison on May 15, 2025

EVENT 4A/4B "PUSH" Two parts. One clock. Two separate half-scores for leaderboard shuffling. This 20-minute test will challenge your ability to move efficiently, recover quickly, and stay in sync under fatigue. Expect BikeErgs, skipping, DB Devil’s Press, DB box step overs, wallballs, and HSW for Competitive divisions.

2025 EVENT 3 "SUSTAIN"

By Kent Aitchison on May 7, 2025

EVENT 3 "SUSTAIN" — a test of engine, teamwork, and grit! This event combines running, rowing, and sandbag carries and will be held outdoors at MacArthur Island. Thanks to our friends from Dirty Feet, the setup will be dialed in as always! This event will kick off Saturday morning before we move indoors for the arena events.

2025 EVENT 2 "HEAVY"

By Kent Aitchison on April 21, 2025

🚨 EVENT 2: “HEAVY” 🚨 Following a brief rest after “MIX,” teams will face a 5-minute test of strength and teamwork. Power Cleans across 3 escalating weights, with mandatory rest breaks after each round. It’s not your typical max lift—but make no mistake, this one’s for the barbell lovers 🏋️‍♀️🔥

2025 EVENT 1 "MIX"

By Kent Aitchison on April 15, 2025

EVENT 1 "MIX" kicks off with a 7-minute AMRAP, tailored to each division—featuring Toes-to-Bar and Power Snatches, with the true separator being the capacity-testing HSPU or Wall Walks.

2024 Workouts

2024 EVENT 5 "PUSH"

By Kent Aitchison on July 4, 2024

EVENT 5 IS FOR TIME WITH A 20min TIMECAP

2024 EVENT 4 "HEAVY"

By Kent Aitchison on June 30, 2024

Event 4 will follow Event 3, on a running clock...

2024 EVENT 3 "FULL SEND"

By Kent Aitchison on June 26, 2024

EVENT 3 WILL LINK DIRECTLY INTO EVENT 4...

2024 EVENT 2 "SUSTAIN"

By Kent Aitchison on June 21, 2024

Event 2 is an outdoor workout...

2024 EVENT 1 "MIX"

By Kent Aitchison on June 16, 2024

EVENT 1 "MIX" is a 9min AMRAP...

THANKS TO OUR SPONSORS