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2025 CrossFit Open
A Brutal, Effective, and Well-Balanced Test
2025 CrossFit Open: A Brutal, Effective, and Well-Balanced Test
The 2025 CrossFit Open has come and gone. It’s kind of over before you realise it, right? Three weeks fly by, and suddenly, you’re looking back, comparing this year’s Open to the previous ones, asking the big question: Did it do what it was supposed to do? Absolutely.
The Open’s Purpose: A True Test of Capacity
The 2025 CrossFit Open has always been about testing people’s ability to do work. Simple as that. And typically, that means brutal workouts that challenge not just physical capacity but also mental resilience. This year was no exception. Across the three workouts, athletes were pushed to their limits, forced to grind through some deceptively simple yet devastatingly effective programming.
Looking at the workouts, 25.1 and 25.3 were relatively straightforward in their design. The challenge wasn’t necessarily in the complexity but in the ability to keep moving. 25.3, in particular, introduced wall walks and some barbell elements, adding a layer of skill, but ultimately, it was still about work capacity. If you had the engine and the willpower, you could push hard and post a solid score.
And then there was 25.2—the curveball. A repeat of 22.3, this workout brought in high-skill gymnastics movements, which always act as a major separator in the field. That’s where the 2025 CrossFit Open does its job: making sure that only the top 1% (or top 2% in the age group divisions) advance to the next stage. If you were serious about competing, you had to perform well across all three workouts. But at the same time, if you were simply looking to challenge yourself and see where you stand, these workouts gave you the chance to do just that.
A Look at Performance Across the Field
Taking a look at the leaderboard and what played out in the gym—it was clear that this year’s Open rewarded well-rounded athletes. Those who trained consistently throughout the year, had strong engines, and could push through discomfort had a great time.
If there’s one thing this Open highlighted, it’s the importance of consistent training. There was no getting by on luck. You needed endurance, strength, and skill, all balanced together. That’s what makes the 2025 CrossFit Open such a great test.
The Best Workout of the CrossFit Open 2025?
For me, 25.3 was the standout. The combination of rowing, barbell work, and wall walks was a smart and well-designed workout. It was tough, yes, but it rewarded those who could manage their effort and execute solid movement across multiple domains.
Did CrossFit Get It Right This Year?
In my opinion, yes. The 2025 CrossFit Open did exactly what it should. It wasn’t about finding the fittest in the world—that comes later in the season. Instead, it effectively identified the top performers and pushed everyone, from elite athletes to everyday gym-goers, to test themselves.
What Comes Next? Reflect, Improve, and Get to Work
Now that the 2025 CrossFit Open is over, the best thing you can do is take a step back and review how you did. What went well? What didn’t? Were there movements that exposed a weakness? Was there a point where your engine just couldn’t keep up?
This is the perfect time to break it all down and start working on those gaps. Whether it’s gymnastics, barbell cycling, pacing, or just building a stronger mindset, now is when you lay the foundation for next year.
The Open is a test, but it’s also a roadmap. It shows you exactly where you stand and where you need to improve. So take the lessons, get back to training, and when 2026 rolls around, show up fitter, stronger, and more prepared than ever. If this year’s Open has shown you areas where you need to improve and you’re not sure where to start, get in touch, and let’s get to work.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
2025 CrossFit Open: A Brutal, Effective, and Well-Balanced Test
The 2025 CrossFit Open has come and gone. It’s kind of over before you realise it, right? Three weeks fly by, and suddenly, you’re looking back, comparing this year’s Open to the previous ones, asking the big question: Did it do what it was supposed to do? Absolutely.
The Open’s Purpose: A True Test of Capacity
The 2025 CrossFit Open has always been about testing people’s ability to do work. Simple as that. And typically, that means brutal workouts that challenge not just physical capacity but also mental resilience. This year was no exception. Across the three workouts, athletes were pushed to their limits, forced to grind through some deceptively simple yet devastatingly effective programming.
Looking at the workouts, 25.1 and 25.3 were relatively straightforward in their design. The challenge wasn’t necessarily in the complexity but in the ability to keep moving. 25.3, in particular, introduced wall walks and some barbell elements, adding a layer of skill, but ultimately, it was still about work capacity. If you had the engine and the willpower, you could push hard and post a solid score.
And then there was 25.2—the curveball. A repeat of 22.3, this workout brought in high-skill gymnastics movements, which always act as a major separator in the field. That’s where the 2025 CrossFit Open does its job: making sure that only the top 1% (or top 2% in the age group divisions) advance to the next stage. If you were serious about competing, you had to perform well across all three workouts. But at the same time, if you were simply looking to challenge yourself and see where you stand, these workouts gave you the chance to do just that.
A Look at Performance Across the Field
Taking a look at the leaderboard and what played out in the gym—it was clear that this year’s Open rewarded well-rounded athletes. Those who trained consistently throughout the year, had strong engines, and could push through discomfort had a great time.
If there’s one thing this Open highlighted, it’s the importance of consistent training. There was no getting by on luck. You needed endurance, strength, and skill, all balanced together. That’s what makes the 2025 CrossFit Open such a great test.
The Best Workout of the CrossFit Open 2025?
For me, 25.3 was the standout. The combination of rowing, barbell work, and wall walks was a smart and well-designed workout. It was tough, yes, but it rewarded those who could manage their effort and execute solid movement across multiple domains.
Did CrossFit Get It Right This Year?
In my opinion, yes. The 2025 CrossFit Open did exactly what it should. It wasn’t about finding the fittest in the world—that comes later in the season. Instead, it effectively identified the top performers and pushed everyone, from elite athletes to everyday gym-goers, to test themselves.
What Comes Next? Reflect, Improve, and Get to Work
Now that the 2025 CrossFit Open is over, the best thing you can do is take a step back and review how you did. What went well? What didn’t? Were there movements that exposed a weakness? Was there a point where your engine just couldn’t keep up?
This is the perfect time to break it all down and start working on those gaps. Whether it’s gymnastics, barbell cycling, pacing, or just building a stronger mindset, now is when you lay the foundation for next year.
The Open is a test, but it’s also a roadmap. It shows you exactly where you stand and where you need to improve. So take the lessons, get back to training, and when 2026 rolls around, show up fitter, stronger, and more prepared than ever. If this year’s Open has shown you areas where you need to improve and you’re not sure where to start, get in touch, and let’s get to work.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
2025 CrossFit Open: A Brutal, Effective, and Well-Balanced Test
The 2025 CrossFit Open has come and gone. It’s kind of over before you realise it, right? Three weeks fly by, and suddenly, you’re looking back, comparing this year’s Open to the previous ones, asking the big question: Did it do what it was supposed to do? Absolutely.
The Open’s Purpose: A True Test of Capacity
The 2025 CrossFit Open has always been about testing people’s ability to do work. Simple as that. And typically, that means brutal workouts that challenge not just physical capacity but also mental resilience. This year was no exception. Across the three workouts, athletes were pushed to their limits, forced to grind through some deceptively simple yet devastatingly effective programming.
Looking at the workouts, 25.1 and 25.3 were relatively straightforward in their design. The challenge wasn’t necessarily in the complexity but in the ability to keep moving. 25.3, in particular, introduced wall walks and some barbell elements, adding a layer of skill, but ultimately, it was still about work capacity. If you had the engine and the willpower, you could push hard and post a solid score.
And then there was 25.2—the curveball. A repeat of 22.3, this workout brought in high-skill gymnastics movements, which always act as a major separator in the field. That’s where the 2025 CrossFit Open does its job: making sure that only the top 1% (or top 2% in the age group divisions) advance to the next stage. If you were serious about competing, you had to perform well across all three workouts. But at the same time, if you were simply looking to challenge yourself and see where you stand, these workouts gave you the chance to do just that.
A Look at Performance Across the Field
Taking a look at the leaderboard and what played out in the gym—it was clear that this year’s Open rewarded well-rounded athletes. Those who trained consistently throughout the year, had strong engines, and could push through discomfort had a great time.
If there’s one thing this Open highlighted, it’s the importance of consistent training. There was no getting by on luck. You needed endurance, strength, and skill, all balanced together. That’s what makes the 2025 CrossFit Open such a great test.
The Best Workout of the CrossFit Open 2025?
For me, 25.3 was the standout. The combination of rowing, barbell work, and wall walks was a smart and well-designed workout. It was tough, yes, but it rewarded those who could manage their effort and execute solid movement across multiple domains.
Did CrossFit Get It Right This Year?
In my opinion, yes. The 2025 CrossFit Open did exactly what it should. It wasn’t about finding the fittest in the world—that comes later in the season. Instead, it effectively identified the top performers and pushed everyone, from elite athletes to everyday gym-goers, to test themselves.
What Comes Next? Reflect, Improve, and Get to Work
Now that the 2025 CrossFit Open is over, the best thing you can do is take a step back and review how you did. What went well? What didn’t? Were there movements that exposed a weakness? Was there a point where your engine just couldn’t keep up?
This is the perfect time to break it all down and start working on those gaps. Whether it’s gymnastics, barbell cycling, pacing, or just building a stronger mindset, now is when you lay the foundation for next year.
The Open is a test, but it’s also a roadmap. It shows you exactly where you stand and where you need to improve. So take the lessons, get back to training, and when 2026 rolls around, show up fitter, stronger, and more prepared than ever. If this year’s Open has shown you areas where you need to improve and you’re not sure where to start, get in touch, and let’s get to work.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
2025 CrossFit Open: A Brutal, Effective, and Well-Balanced Test
The 2025 CrossFit Open has come and gone. It’s kind of over before you realise it, right? Three weeks fly by, and suddenly, you’re looking back, comparing this year’s Open to the previous ones, asking the big question: Did it do what it was supposed to do? Absolutely.
The Open’s Purpose: A True Test of Capacity
The 2025 CrossFit Open has always been about testing people’s ability to do work. Simple as that. And typically, that means brutal workouts that challenge not just physical capacity but also mental resilience. This year was no exception. Across the three workouts, athletes were pushed to their limits, forced to grind through some deceptively simple yet devastatingly effective programming.
Looking at the workouts, 25.1 and 25.3 were relatively straightforward in their design. The challenge wasn’t necessarily in the complexity but in the ability to keep moving. 25.3, in particular, introduced wall walks and some barbell elements, adding a layer of skill, but ultimately, it was still about work capacity. If you had the engine and the willpower, you could push hard and post a solid score.
And then there was 25.2—the curveball. A repeat of 22.3, this workout brought in high-skill gymnastics movements, which always act as a major separator in the field. That’s where the 2025 CrossFit Open does its job: making sure that only the top 1% (or top 2% in the age group divisions) advance to the next stage. If you were serious about competing, you had to perform well across all three workouts. But at the same time, if you were simply looking to challenge yourself and see where you stand, these workouts gave you the chance to do just that.
A Look at Performance Across the Field
Taking a look at the leaderboard and what played out in the gym—it was clear that this year’s Open rewarded well-rounded athletes. Those who trained consistently throughout the year, had strong engines, and could push through discomfort had a great time.
If there’s one thing this Open highlighted, it’s the importance of consistent training. There was no getting by on luck. You needed endurance, strength, and skill, all balanced together. That’s what makes the 2025 CrossFit Open such a great test.
The Best Workout of the CrossFit Open 2025?
For me, 25.3 was the standout. The combination of rowing, barbell work, and wall walks was a smart and well-designed workout. It was tough, yes, but it rewarded those who could manage their effort and execute solid movement across multiple domains.
Did CrossFit Get It Right This Year?
In my opinion, yes. The 2025 CrossFit Open did exactly what it should. It wasn’t about finding the fittest in the world—that comes later in the season. Instead, it effectively identified the top performers and pushed everyone, from elite athletes to everyday gym-goers, to test themselves.
What Comes Next? Reflect, Improve, and Get to Work
Now that the 2025 CrossFit Open is over, the best thing you can do is take a step back and review how you did. What went well? What didn’t? Were there movements that exposed a weakness? Was there a point where your engine just couldn’t keep up?
This is the perfect time to break it all down and start working on those gaps. Whether it’s gymnastics, barbell cycling, pacing, or just building a stronger mindset, now is when you lay the foundation for next year.
The Open is a test, but it’s also a roadmap. It shows you exactly where you stand and where you need to improve. So take the lessons, get back to training, and when 2026 rolls around, show up fitter, stronger, and more prepared than ever. If this year’s Open has shown you areas where you need to improve and you’re not sure where to start, get in touch, and let’s get to work.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
2025 CrossFit Open: A Brutal, Effective, and Well-Balanced Test
The 2025 CrossFit Open has come and gone. It’s kind of over before you realise it, right? Three weeks fly by, and suddenly, you’re looking back, comparing this year’s Open to the previous ones, asking the big question: Did it do what it was supposed to do? Absolutely.
The Open’s Purpose: A True Test of Capacity
The 2025 CrossFit Open has always been about testing people’s ability to do work. Simple as that. And typically, that means brutal workouts that challenge not just physical capacity but also mental resilience. This year was no exception. Across the three workouts, athletes were pushed to their limits, forced to grind through some deceptively simple yet devastatingly effective programming.
Looking at the workouts, 25.1 and 25.3 were relatively straightforward in their design. The challenge wasn’t necessarily in the complexity but in the ability to keep moving. 25.3, in particular, introduced wall walks and some barbell elements, adding a layer of skill, but ultimately, it was still about work capacity. If you had the engine and the willpower, you could push hard and post a solid score.
And then there was 25.2—the curveball. A repeat of 22.3, this workout brought in high-skill gymnastics movements, which always act as a major separator in the field. That’s where the 2025 CrossFit Open does its job: making sure that only the top 1% (or top 2% in the age group divisions) advance to the next stage. If you were serious about competing, you had to perform well across all three workouts. But at the same time, if you were simply looking to challenge yourself and see where you stand, these workouts gave you the chance to do just that.
A Look at Performance Across the Field
Taking a look at the leaderboard and what played out in the gym—it was clear that this year’s Open rewarded well-rounded athletes. Those who trained consistently throughout the year, had strong engines, and could push through discomfort had a great time.
If there’s one thing this Open highlighted, it’s the importance of consistent training. There was no getting by on luck. You needed endurance, strength, and skill, all balanced together. That’s what makes the 2025 CrossFit Open such a great test.
The Best Workout of the CrossFit Open 2025?
For me, 25.3 was the standout. The combination of rowing, barbell work, and wall walks was a smart and well-designed workout. It was tough, yes, but it rewarded those who could manage their effort and execute solid movement across multiple domains.
Did CrossFit Get It Right This Year?
In my opinion, yes. The 2025 CrossFit Open did exactly what it should. It wasn’t about finding the fittest in the world—that comes later in the season. Instead, it effectively identified the top performers and pushed everyone, from elite athletes to everyday gym-goers, to test themselves.
What Comes Next? Reflect, Improve, and Get to Work
Now that the 2025 CrossFit Open is over, the best thing you can do is take a step back and review how you did. What went well? What didn’t? Were there movements that exposed a weakness? Was there a point where your engine just couldn’t keep up?
This is the perfect time to break it all down and start working on those gaps. Whether it’s gymnastics, barbell cycling, pacing, or just building a stronger mindset, now is when you lay the foundation for next year.
The Open is a test, but it’s also a roadmap. It shows you exactly where you stand and where you need to improve. So take the lessons, get back to training, and when 2026 rolls around, show up fitter, stronger, and more prepared than ever. If this year’s Open has shown you areas where you need to improve and you’re not sure where to start, get in touch, and let’s get to work.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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