4th of July FREEDOM RUN

By shannon
In June 18, 2013


This 4th of July, Ruination CrossFit would like members to participate
in the Ladera Ranch’s 5k:
“Freedom Run at the Ranch”

Rate increases on 6/22/13.
Register before 6/21/13 for a free shirt!

PLEASE NOTE:  Ruination CrossFit
will be closed 4th of July in order to participate in these event.
No classes on July 4th.
Regular schedule will resume July 5th.

There are two ways to participate:


  • 5k Timed Race
  • 10k Timed Race
  • 1k Little Firecrackers Dash



There will be 2 divisions for both Individual and Team – Advanced/ Intermediate

Individual Event:

  • 50m Bear Crawl
  • 30 / 20 Burpees
  • 30 / 20 Box Jumps 24″/ 20″ (step ups ok)
  • 100/ 60 Double Unders (singles ok for intermediate = 180 reps)
  • 100m / 50m Walking Lunges

Team Event (4 person team):

  • 50m Bear Crawl
  • 120 / 80 Burpees
  • 120 / 80 Box Jumps (steps ups ok)
  • 400/ 240 Double Unders (singles ok for Intermediate only – 3x the reps)
  • 100m / 50m Walking Lunges

All reps are total as a team.  The team must stay together.  No team member can start working until the entire team enters the station.  No team member can start running until all reps are completed at the station.


Race Packet Pickup is on Wednesday July 3rd from 10am-7pm at Dick’s Sporting Goods (located at 27502 Antonio Parkway, Ladera Ranch).

Additional information regarding this event can be found here.




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