Run 5km

OR:

5 rounds for time:
Run 400m
Row 500m
35:00 Time Cap

Competitive CrossFit athletes must run 5km.

So true

Power Cleans 5×3 (set new PR)

Competitive CrossFit Athletes:

Run 5k

Everyone else:

Run 5k or do this:

Run 1600m
Row 1000m
Run 800m
Row 1000m
Run 400m

Beginning in September, there will be competitive online CrossFit events approximately every 8 weeks. Keep your diet in order this summer to be ready to compete!

Run 5K

We will send groups out at 8:20, 8:50, 9:20, 9:50 and 10:20. Please give yourself at least 20 minutes to warm-up, roll-out and familiarize yourself with the route.

For CF Games Athletes

If this is not a rest day for you:

Run 800m at 80%.
Run 800m all out.

Spend lots of time on mobility and flexibility work.

The best way to push yourself to hit a personal best in a 5k effort is to compete. This is for all CrossFit Winnipeg athletes who are able to run. We’d love to see a lot of people get together to try this out.

Post your thoughts on these possibilities for getting together for a run + brunch.

Pace Setter 5k Prediction Race
Saturday, July 4th, Start 9:00 a.m.
St. Vital Park, Winnipeg, MB.
In a Prediction Race, no one is allowed to wear a watch and there will be no clock on route or visible at the finish line.

OR

Run with Porter 5k Fun Run/Walk
Sat., August 15, 2009 9:00 a.m. Start
Birds Hill Park/Pine Ridge Trail

OR

We do our own thing sometime in July or August.

Post thoughts to comments.

Bring your rain gear because the workout is:

Run 5 km

Our route is:

• out the door and through the parking lot to Des Meurons
• turn right (North) on Des Meurons
• turn left (West) on De Cathedrale (second street on your left)
• run to the end of De Cathedrale and turn left (South) on Tache
• turn left (East) on Dollard
• run to Louis Riel Street
• turn around and retrace your steps back to the gym!

View a map of the route at: http://www.gmap-pedometer.com/?r=2853172

If you have time after your workout practice handstands and/or pullups with the coach.

If there is some reason you should not run, rowing will be an option.