Warm-up: 400m Run, 1 Minute Bottom of Air Squat Hold, CFWU
Squat & Sprint Combo: Speed Squat – 10×2: After Each Set Sprint 30m
MetCon – For Reps:
Tabata Push-Up à Roll à V-Up
Finisher: 1k Row @ 80%
The date is September 10th. Does anyone know what happens that day? If you answered the Marine Mud Run you would be correct! Remember that run, or another 5k of your choice, is supposed to show you how much your endurance has changed over the past few months. Let me tell you… so many of you all have changed your running form, sprints, and mental capacity for running drastically in such a short amount of time!
Last year was my first time participating in the Marine Mud Run, and it was by far the most fun race I’ve ever ran. The course was definitely a 5k, not some pretend 5k (thank you Warrior Dash), and the obstacles were a mud-filled blast. Yes, you will get dirty. There is absolutely no way around that.
All this leads me to inform you that you need to register for this race IMMEDIATELY! The cost is $30 up until July 31st, but then raises to $35 after that. Registration also closes August 28th. Don’t let this fool you though; if the race spots fill-up they will close registration early. This happened last year to us. So get on it! I want CrossFit Ktown to be representing!
I am posting a link with information on the race and the registration button. If you are planning on doing this race make sure to wear clothes that you don’t care to throw away and shoes with a good grip that are going to stay on your feet. Some of the mud pits will try to pull your shoes off, and if you lose them you won’t get them back. Also, wear old pants. It’s a good idea, trust me. Lastly, bring a change of clothes (super important for that post-race ride home.)
I’m registered… now it’s your turn,
<3 Coach Miss J