HOMECOMING
Our annual in-house Homecoming event brings the entire CFUS community together for a full week of fitness and fun. The event is split into two parts: Spirit Week and our Homecoming Competition.
Spirit Week runs Monday through Friday leading up to competition day. Each day features a different theme, and members are encouraged to dress up and show off their CrossFit Union Square spirit.
Our Homecoming Competition is where members put their fitness to the test across multiple workouts. Athletes pair up to compete for a spot on the podium in both Scaled and Rx divisions. Upcoming workouts for 2025 are listed below!
The competition is open to all current and former members. Register to compete here.
Event 1
For time:
Scaled
40/32 Calorie row
20 Toes-to-bar
20 Clean @ 115/75
30/24 Calorie row
15 Toes-to-bar
15 Clean @ 135/95
20/16 Calorie row
10 Toes-to-bar
10 Clean @ 155/105
10/8 Calorie row
5 Toes-to-bar
5 Clean @ 185/125
Rx
40/32 Calorie row
20 Synchro toes-to-bar
20 Clean @ 155/105
30/24 Calorie row
15 Synchro toes-to-bar
15 Clean @ 195/135
20/16 Calorie row
10 Synchro toes-to-bar
10 Clean @ 225/155
10/8 Calorie row
5 Synchro toes-to-bar
5 Clean @ 255/175
Time cap: 15-minutes
Event 2
4-2-2-minute AMRAP:
Scaled
2-4-6-8-etc. Synchro burpee box jump over @ 20”
8 Synchro dumbbell hang-to-overhead @ 40/30
Rx
2-4-6-8-etc. Synchro burpee box jump over @ 24/20”
8 Synchro dumbbell hang-to-overhead @ 50/35
1-minute rest between AMRAPs
Event 3
6 Rounds for time:
Scaled
10 Pull-up / pike handstand push-up @ 20”
10 Thruster / snatch @ 75/55
Rx
10 Chest-to-bar pull-up / handstand push-up
10 Thruster / snatch @ 115/75
Time cap: 8-minutes
Event 4
(Final)
For time
Scaled
Athlete 1: 30/20 Calorie bike erg
Athlete 1: 24’ Dumbbell overhead walking lunge @ 50/35
Athlete 2: 30/20 Calorie ski erg
Athlete 2: 24’ Dumbbell overhead walking lunge
Rx
Athlete 1: 30/20 Calorie bike erg
Athlete 1: 24’ Handstand walk
Athlete 2: 30/20 Calorie ski erg
Athlete 2: 24’ Handstand walk
Time cap: 5-minutes
