Prepare to Get Dirty

July 13, 2025•1 min read

Benchmark CrossFit workout the Filthy 50 (aka Chuck Norris, aka the Santa Cruz 500) is always a fan favourite. Ten stations, 50 reps of each movement. It takes up all the gym space and the full hour (at least for most of us).

To get the class through, coaches will start everyone at different stations and have you circulate through in the designated order. Scaling options for each movement will be available, just ask your coach for suggestions.

Do the Champion's warm up in advance

The only warm up time we can allocate to this is a quick run through each station so you get a few reps of each before the workout starts. That’s why it is important that you show up 10 minutes early to get through the Empower Champion’s warm up in advance of the workout. DO NOT try this one cold.

Elite athletes can certainly get all 500 reps done inside the hour but, if that does not describe you, we suggest completing the Dirty Thirty which is 30 reps per station for a total of 300 reps. This is a really good novice or intermediate option as it allows you to experience the variety of movements offered in all ten stations of the workout without the overwhelming volume.

Good luck and have fun!

Filthy 50 at CrossFit Empower circa 2018: