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  • CROSSFIT SPUR 35 Hamilton Ln, Unit 2 GLENMONT, NY 12077 USA (map)

Join us for our 2nd Annual "Fight Like A Girl" 

A fundraising event to raise money in support of those battling breast cancer. Crossfit Spur is partnering with a local Bethlehem area chairty To Life! Last year we were able to raise $4,500.00 and our goal this year is to crush that number!

Event Details:
Saturday, October 29th at 10:00 AM
Athlete Check In: 9:00 am
Cost: $80 per team plus processing fees

The workout, "Grannie" is a partner workout (same sex teams) and will have three different levels of skill requirement so that anyone of any ability can participate. The workout itself consists of 3 mini-workouts named "Grace", "Fran", and "Annie". The workload (reps) may be divided among partners in any way you'd like. 

BEGINNER - “GRANNIE LITE” (no CrossFit experience)
Double Grace:
60 plate ground to overhead (10lb/15lb/25lb/45lb)

21-15-9: (21 of each movement, then 15, then 9)
Medicine Ball Thruster (8lb/10lb/14lb/20lb)
Ring Rows

3/5 Annie:
30-20-10 (30 of each movement, then 20, then 10)
- Jump rope
- Sit ups

SCALED - “GRANNIE” (experienced CrossFit athlete)
- 30 clean and jerk (95lb/65lb)

21-15-9: (21 of each movement, then 15, then 9)
- Thruster (75lb/55lb)
- Pull ups (partners may assist by lifting each other) 

4/5 Annie: 
40-30-20-10 (40 of each movement, then 30, then 20, then 10)
- Jump rope
Sit ups

RX - “HEAVY GRANNIE” (advanced CrossFit athlete)
Heavy Grace:
- 30 clean and jerk (185/125)

Heavy Fran:
- Thruster (135/95)
- Pull ups

- Double unders
- Sit ups

One week prior to the event (Saturday, October 22nd @10am) CrossFit Spur will hold a pre-event class. This gives all participants (and those who still aren't sure about participating) an opportunity to try the workouts!

There are many studies linking exercise to the reduced risk or breast cancer as well as improving the quality of life of those amid treatment. We hope this event sheds light on one of many ways in which people of any age and ability level can utilize physical activity to improve the quality of life outside the gym. 

- Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive (Susan G Komen)
- Although not all studies show this benefit, when the evidence is looked at as a whole, regular exercise appears to lower breast cancer risk by about 10 to 20 percent (Susan G Komen)
- Research strongly suggests that exercise is safe during and after cancer treatment and also can improve how you feel and how your body functions. (

Sponsorship Opportunities: 

We will have a raffle which will showcase local business and the goods/services they offer. 

For further information on monetary sponsorship opportunities please contact John Hogan via email 

100% of the proceeds from registration fees and raffles will be donated to To Life! In addition to funds raised during the event, CrossFit Spur will donate 20% of each On Ramp / new membership purchase during the month of October.

Later Event: May 11
Warrior "Murph" Yoga