091003 Saturday 5k

shannablur

Reminder: There is no 9am class today. Meet us at Bent Creek for the 5k trail run! Be there before 9:30am to register. Race starts at 10am. Hope to see you all there!

Also, the On Ramp make-up session is at 7:30am at the gym. Thanks.

Strength/Skill Work: Pose running drills

WOD: 5k

Post times to comments.

More info on the race: There is also a 1 mile fun run at 11am and two mountain bike races at noon and 1:00. Entry fees are extremely reasonable and all proceeds go to support Bent Creek Park! $10 5k or MTB, $5 mile fun run, $16 for both 5k & MTB. Oh, and if neither of these events sound enticing you can always come on to cheers on participants while enjoying a free cold beer from French Broad Brewing Company! Pull out your CFA attire and meet us there! Find more information here.

5 thoughts on “091003 Saturday 5k

  1. Micah

    Come cheer us on. I could use a little kick in the bottom to get through this. A 5k on even, level ground is one thing. A 5k on the trails is another. Quite a challenge for me. Free beer always helps, but camaraderie is much better!

    Reply
  2. Shanna Post author

    Great job today to Micah, Sean, Jen, Corey, Ethan and little Rex who came out to represent! It was a hard course! Thanks for coming out on your Saturday. Have a beautiful day!

    Reply
  3. Jerry Wilson

    This morning was fun! Inspired by CrossFit Asheville I just made a small change Strength work: Deadlift 5 rep max. Jason and Steve worked on form Tim and Jerry 250 WOD AMRAP 20 minutes 400 meter run, 10 burpees, 10 pull-ups. Jason 3.5 rounds, Tim 5.33 rounds, Steve 4.66 Rounds, Jerry 6 Rounds. Great job to all.

    Reply

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