2014 Ladera Ranch Freedom Run
Join members of the Nation for the
2014 Freedom Run in Ladera Ranch
WHEN: Friday, July 4th
WHERE: Ladera Ranch (course map)
TIMES:
7:00am – 10k Race
8:30am – 5k Race
FEES:
5K Timed Race – $30 per participant
5K Legendary Competitor Race – $35 per participant
10K Timed Race – $40 per participant
1K Little Firecrackers Dash – $10 per participant
REGISTRATION: Register here.
EVENT DETAILS: Additional information can be found here. Let us if you’re participating by emailing
Pick-up your race packet from DICK’S Sporting Goods, located at 27502 Antonio Parkway, Ladera Ranch on Thursday, July 3rd from 10am to 7pm.
5k LEGENDARY COMPETITOR RACE
Legendary Competitor adds a “twist” to their 5k with fun CrossFit challenges along the way:
There will be 2 divisions for both Individual and Team – Advanced/ Intermediate
» Individual Event
Start with 400m run to first station
On the way to this station we will have walls to get over then
30 advanced / 20 scaled Burpees
Then run to next station of
Overhead Lunge round-a-bout
Then run to next station
30 / 20 Box Jumps 24″/ 20″ (step ups ok)
Then run to next station
100/ 60 Double Unders* (singles ok for intermediate =180 reps)
Then run to next
100m / 50m Walking Lunges
» Team Event (4 person team)
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.
Start with 400m run to first station
On the way to this station we will have walls to get over then
120 advanced / 80 scaled Burpees (total as a team)
Then run to next station of
Overhead Lunges Loop (all team members lunge together around the loop)
Then run to next station
120 / 80 Box Jumps (height of box 24″ males/ 20″ females (step ups ok)
Then run to next station
400/ 240 Double Unders* (singles ok for intermediate 3 singles = 1 double under)
Then run to next
100m / 50m Walking Lunges (all team members must lunge together)
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 towards next station until all reps are completed at the station.
* Athlete must bring there own rope
