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. 

REGISTRATION:
Register ($25 + $2.45 processing fee) at lifetimeassistance.org/airport-games

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!
  

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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:

1. WOD 1 - 100m Plate Overhead Walking Lunge 25lb / 15lb
2. WOD 2 - 100m Burpee Broad Jumps
3. WOD 3 - 30 Lateral Parallette Jumps + 20 Straight Leg Sit Ups
4. WOD 4 - 40m Bear Crawl + 40m Crab Walk
5. 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:

• 800m Run + WOD 1
• 800m Run + WOD 2
• 800m Run + WOD 3
• 800m Run + WOD 4
• 800m Run + WOD 5
• 1000m Run

Virtual FCCF Airport 5K Workout #1

• 5 Rounds: 5 Push Ups + 10 Sit Ups + 15 Air Squats
  
• Video of Movements

Virtual FCCF Airport 5K Workout #2

• 3 Rounds: 20 Prisoner Lunge Steps + 6 Odd-object Turkish Get Ups (use a dumbbell, kettlebell or any “odd object” - ideally weighing at least 10 lbs) 
• ​Video of Movements
  

Virtual FCCF Airport 5K Workout #3

• 21 Navy Seal Burpees, 24 Prisoner Step Ups (Navy Seal Burpees = Down to Tall Plank, Push Up, R Knee In, Push Up, L Knee in, Burpee Up)
• 15 Navy Seal Burpees, 24 Prisoner Step Ups
• 9 Navy Seal Burpees, 24 Prisoner Step Ups
• Video of Movements

Virtual FCCF Airport 5K Workout #4

• 5 Rounds of: 8 Straight Leg Sit ups + 6 Lunge Squats (reverse prisoner lunge R, reverse prisoner lunge L, air squat)
• Video of Movements

Virtual FCCF Airport 5K Workout #5

• 4 Rounds: 20 Russian Twists* + 10 Prisoner Kang Squats + 5 Pike Position Push Ups**
• * use a medicine ball, soccer ball, etc. or an “odd object”
• **may be done with feet elevated or feet on the ground
• Video of Movements

Virtual FCCF Airport 5K Workout #6

• 5K Run   .​