CrossFit Republic – CrossFit
Feast Mode 5K – 9th Annual!
Come join us for our 8th Annual Feast Mode 5k benefitting People Helping People on Thanksgiving morning. This is a family-friendly event with very simple, modifiable movements.
There will be a quick group picture at 8:00 AM followed by a whiteboard brief to review the workout, demo the movements, and available modifications. After we brief the workout, we will do a quick warm up then begin releasing everyone to start the workout soon after.
With the cardio machines, running, and tire flips outside, and all of the body weight movements inside, we should have plenty of space for EVERYONE!
There will be a timer if you are interested but the workout is built to be fun, and provide the ability to modify the movements that work best for you and your personal abilities.
Three things you can do:
1. Bring 2 or more canned food items to donate (nonperishables such as green beans, tuna, canned fruit and soup, specifically.) Otherwise, bring anything you can! Please help us give back!
2. Check in and/or tag friends at CrossFit Republic on Facebook or Instagram using the hashtag #FeastMode5k.
3. Wear your favorite CrossFit Republic swag if you have it!
CHILDCARE will be available at the gym from 8:00-10:00 am only. First come first serve. Limit of 25! Kids that want to do this event with their parents are able to do so at their own risk. However, the recommended age group for this event is 8 and up. We just ask you to sign a waiver at the front desk for them, and remain with them throughout the course of the workout.
The whole community is invited and it’s FREE! Tell your friends!
Don’t forget to “Like” us on Facebook and Instagram to stay in the loop for upcoming events!
Feast Mode 5K – 60 Minutes (Time)
For Time…
You will complete 10 Rounds of either a 500m run, 500m row, 30/24 calorie echo bike, or 500m ski erg.
After you complete one of these “cardio” movements on your way to totaling a 5k, you will then complete one of the 10 movements below in between each cardio movement, in any order, as long as you fit them all in!
Just like your grocery list, check them off as you go…
30 Hand Release Push Ups
30 Jumping Air Squats
30 Second Elbow Planks
30 Jumping Lunges (R/L=1)
30 Second Wall Sit
30 Mountain Climbers (R/L=1)
30 Tuck Jumps
30 Sit Ups
30 Second Hang from the Bar
30 Burpees
*Bonus Movement: 10 tire flips
RX+: Wear a weight vest!
Example – 500m run, 30 hand release push ups, 500m row, 30 jumping air squats… and so forth until all 10 movements are complete!