Below is info about the upcoming annual Airport Games Flower City CrossFit 5K! You have a choice of in person (June 19, 2021) or virtual (complete workout between June 12-20! All proceeds benefit Lifetime Assistance and help individuals with disabilities in Rochester, NY! Please support them if you can.
PRIZES: For those participating at the Airport on June 19, 2021:
1st place male/female $250 Rogue gift card
2nd place male/female $100 Rogue gift card
3rd place male/female: $50 Rogue gift card
All participants who register will be entered into a drawing to win a $500 Rogue gift card!
For those doing the virtual workout:
All participants who register will be entered into a drawing to win a $400 Rogue gift card.
Double your chances of winning!!
If you register for both the onsite 5K and the virtual workout, you will be entered into both drawings and will be eligible to win both the $400 and the $500 Rogue gift card!
WORKOUT(S): Both the virtual and on site events will have 5 workouts that must be completed, along with the 5k run. The two races will not have the same workouts since the virtual one can also be broken up into 6 separate workouts completed over multiple days.
For those participating at the Airport on June 19, 2021: Approximately every half mile, you will stop and complete one mini workout along the 5k race. Heats will have 10 people each in them, so that no one is bunched up at the stations waiting. Below are the five station mini workouts:
WOD 3 - 30 Lateral Parallette Jumps + 20 Straight Leg Sit Ups
WOD 4 - 40m Bear Crawl + 40m Crab Walk
WOD 5 - Agility Ladder Push Up Walk
For those participating in the virtual workout: Complete a 5K run/walk and the five mini workouts between June 12-20. You can combine the 5K run and the mini-workouts together or not. You can also split this run up and incorporate it into the 5 workouts below. See videos of all of the workouts at the links below. If you want to partition the workouts/run: