8-1-21 Virtual Run Club


8-1-21 Virtual Run Club


Run Club today – Meet at the trailhead on E Southshore Pkwy and S Quantock Way (Aurora Res) for your 5k!

CrossFit Grail – Run Club


Warm-up (No Measure)

1min ea

Jumping Jacks

then…30sec ea

Over the Hurdles

Soldier Kicks

Duck Walks

Toe In Walks

Toe Out Walk

Toe Touches


5k Run (Time)

Max Effort 5k Run
If you have been doing the Virtual Run Club programming, you should now be ready for your 5k!

Broncos 7k is just 1 month away, so this is a great test to see where you are.

Cool Down

Metcon (No Measure)

Walk until heart rate is below 100bpm


1min ea side on step/bench/ledge

Calf Stretch*

Achilles Stretch**

*Calf – with straight leg

**Achilles – with bent knee