Series details
Sal’s Gym Flint and the Crim Fitness Foundation present the Strongest Mile, Atwood Series, CrossFlint 5k Challenge, and Barbell and Brews! This year there will be the opportunity to participate in 4 functional fitness events starting in May and running through October. In order to make these events a success, we need YOU!
*Giveaway for each event; if you do all 4 there is a an additional giveaway
The Strongest Mile
May 20, 2023
What To Expect At The Strongest Mile
Part 1:
Athletes will work for 1 min to accumulate as many reps as possible of the following movements; back squat, strict press, deadlift (2-min rest between each movement).
The amount of weight lifted will be based on athletes weight class and division (Scaled, Masters and RX).
Part 2:
Complete 3 strength elements during the run portion of the event; sled drag, sandbag carry, and barbell walk.
Atwood Team Series
July 22, 2023
What To Expect At The Atwood Team Series
Each team will work through 3 stations over the course of 45 minutes. Teams will be awarded points at each station based on how many reps are completed. Each repetition is valued at 1 point. The team with the highest score in each division will win. There will also be awards given to the gym with the most teams entered, sorority with the highest score, and fraternity with the highest score.
Teams can consist of MM/FF/MF, but all teams must be in the same division. Specific details, heat assignments, and schedule will be sent out during event week!
For details and additional info follow @sals_gymflilnt on Instagram!
Event 1: Run and Lift 15 minute AMRAP
Lifts will consist of Back Squats, Deadlifts, Shoulder to Overhead, and Hang Power Cleans. Partners will work at the same time for this station. Each run will be worth 30 points. Partners will continue to cycle through the following workout until 15 minutes is reached before moving onto Event 2!
Partner A: 400m Run
Partner B: 30 Back Squats (35/50)
Partner B: 400M Run
Partner A: 30 Alternating Reverse Lunges (35/50)
Partner A: 400m Run (35/50)
Partner B: 30 shoulder to overhead
Partner B:400m Run (35/50)
Partner A: 30 Hang Power cleans
Partner A: 30 hang power cleans
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Event 2: 15 Minute AMRAP
RX:
30 Plate Ground to Overhead (45/35)
12 Toes to Bar
10 Pull Ups
*Every 3 Minutes partners will take a 200m run together holding a rope. Teams can split the reps however they choose
Scaled + Masters:
30 Plate Ground to Overhead (25/15)
12 Straight Leg Sit Ups
10 Jumping Pull Ups
*Every 3 Minutes partners will take a 200m run together holding a rope. Teams can split the reps however they choose!
Event 3: 15 Minute AMRAP
RX:
100 Meter Buddy Carry
10 Burprees over partner
40 Hay Bail Get Overs
200 Meter Partner Sled Pull (90/70)
Scaled + Masters:
100 Meter Keg Carry
10 Burprees over partner
40 Hay Bail Get Overs
200 Meter Partner Sled Pull (45/35)
More details to come closer to event date.
Event elements subject to change.
CrossFlint Championship
August 26, 2023
What To Expect At CrossFlint Championship
The CrossFlint Championship is held in conjunction with the Crim Festival of Races, an individual competition where participants run the Crim 5K and upon reaching Sal's Gym at the halfway mark, work through 4 functional movement stations and then head back out on the 5K course and finish the race.
Participants must complete 2 minute max reps for each movement.
Bodyweight:
Push Ups, Down Ups, Sit Ups, Air Squats
Weighted:
Pull Ups, Burpees Over Keg, Keg Thrusters, Keg Carry
CrossFlint - Barbells & Brews
October 14, 2023
What To Expect at Barbells and Brews
Event 1:
Teams will complete 60 Clean & Jerks for time
(Masters Weight: 65/45, Scaled Weight: 65/45, RX Weight 95/65)
Event 2:
Clean Complex: Partners will establish a heavy max complex (High Hang Clean + Hang Clean + Clean) Total will be highest weight complex both partners complete combined.
Event 3:
Teams build to a heavy 5 rep back squat. Total score will be each partners' weight for a heavy set of 5 combined. Overall pound for pound winner for Masters, Scaled, and RX.
PRESENTED BY FENTON FOOT CARE
Events
CrossFlint - Strongest Mile Closed
CrossFlint - Atwood Team Series Closed
CrossFlint Championship Closed
CrossFlint - Barbells + Brew Closed
Contact information
- Event contact
- Sal's Gym Flint
- salsgymflint@gmail.com