COMPLETE Cup 2026
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
FRIDAY NIGHT LIGHTS on 2/27, 3/6, and 3/13
✅ Intramural Teams will be split by CLASS GROUPS this year:
5:00am / 6:00am
8:15am / 9:15am / 11:30am
3:30pm / 4:30pm
5:30pm / 7:00pm
Each team will be led by your fearless coaches and 1–2 member captains.
💥 You’ll compete for your class, your coaches, and your crew — not just yourself.
✔ Competition: 3 weeks, 3 epic workouts + fun non-fitness challenges
✔ Workouts: Complete in class or join the Friday Night Lights excitement!
✔ Back 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 a Team with your class time for bragging rights!
📌 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 FNL
🔥 Submit scores by Monday
🏅 Scoring for Individuals and Partner Teams Based On:
✔️ Participation & attendance
✔️ Spirit & teamwork
✔️ Performance (Top 2-3 scores 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 | Brad Madron | 4 |
| 2 | Samuel Dunaway | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Derek Nelson | 6 |
| 2 | CHASE BRUM | 6 |
| 3 | Josh Flowers | 7 |
| 4 | Jake Hojnacki | 14 |
| 5 | Collin Lopes | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kevin Cummings | 6 |
| 2 | Jared Epling | 13 |
| 3 | Nicholas Smith | 14 |
| 3 | Erin Bevill | 14 |
| 5 | Arlen Foulks | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | ARLENE NILKUMHANG | 3 |
| 2 | LUCIE OPALKA | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sadie Thews | 4 |
| 2 | Taylor Epling | 8 |
| 3 | Tracy Alberty | 10 |
| 4 | Whitney Zuspann | 11 |
| 5 | Madison Allen | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jamee Hale | 7 |
| 2 | Anhthu Nelson | 10 |
| 3 | MICHELLE FOULKS | 12 |
| 4 | Skarlet Perretti | 17 |
| 5 | Avis Bonner | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Two Peas in a Pod | 3 |
| # | Athlete | Points |
|---|---|---|
| 1 | Out of shape & pregnant | 3 |
| 2 | Let’s Crumbl | 6 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dad Bods | 4 |
| 2 | THE BROWNIE BOYZ | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Not fast just furious | 3 |
| 2 | Smiling Assassins | 7 |
| 3 | Living on a Prayer | 9 |
| 4 | Bar Belles | 12 |
| 5 | Dawn Patrol | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Macadamia Nuts | 3 |
Workouts
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Rx’d: (Ages 16-54)
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball,
10-foot target, 24-inch box
Teenagers 14-15:
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
Masters 55+:
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 20-lb (9-kg) medicine ball,
9-foot target, 24-inch box
(may step up)
Scaled: (Ages 16-54)
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)
Scaled Teenagers 14-15:
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)
Scaled Masters 55+:
♀ 10-lb (4-kg) medicine ball,
8-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
8-foot target, 24-inch box
(may step up
FOUNDATIONS
♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box
♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box
*The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.
For time:
- 80-foot dumbbell overhead walking lunge
- 20 alternating dumbbell snatches
- 20 pull-ups
- 80-foot dumbbell overhead walking lunge
- 20 alternating dumbbell snatches
- 20 chest-to-bar pull-ups
- 80-foot dumbbell overhead walking lunge
- 20 alternating dumbbell snatches
- 20 BAR muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54):
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Teenagers 14-15:
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)
Masters 55+:
♀ 55, 65, 75 lb (25, 29, 34 kg)
♂ 75, 95, 115 lb (34, 43, 52 kg)
Scaled (Ages 16-54):
♀ 45, 55, 65 lb (20, 25, 29 kg), may step over barbell
♂ 65, 85, 95 lb (29, 38, 43 kg), may step over barbell
Scaled Teenagers 14-15, Scaled Masters 55+:
♀ 35, 45, 55 lb (15, 20, 25 kg), may step over barbell
♂ 55, 75, 85 lb (25, 34, 38 kg), may step over barbell
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Event Details
Closes: Mar 21, 2026
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