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2016 Dirty Dogwood 5k

Are you ready!?

Are you ready!?


Registration is live for the 2016 Dirty Dogwood 5k. You can walk it, run it, or challenge yourself to the obstacle mud run. This unique event is appropriate for all ages and ability levels, with something for everyone. Get together with friends, family, and coworkers for a morning you’ll be sure to remember.


Online Registration can be found HERE.

Or print a copy HERE and mail or drop it off at 5 Ossian St, Dansville NY 14437



Fittest In Dansville Workout 1

Fittest in Dansville!
Workout 1
Regular Version
20 minutes, max rounds
25 Feet Front Rack Lunge 45men/35women
8 Bar Facing Burpees (empty barbell)
25 Feet Front Rack Lunge
8 Jumping Pullups (6” above your head)
Scaled Version
20 Minutes, max rounds
25 Feet Unweighted Lunges
8 Burpees
25 Feet Unweighted Lunges
8 Jumping Pullups (3” above your head)
This workout is open to the public for 1 week. You have until next friday (March 4th) to get it done.

Kids Class Cancellation (Sunday January 24)

Kids Class is cancelled just for tomorrow (Sunday, January 24th). Sorry for any inconvenience. There was a minor accident. Classes will resume on Tuesday (January 26th).


2015 Food Challenge Details
You have a relationship with food that has been solidifying itself since you were born. Take the next 26 minutes to think about shaking shit up.


Download and print a food log to get started



2015 Dirty Dogwood Wrap Up

The strongest group of runners I've ever seen!

The strongest group of runners I’ve ever seen!


Another one in the books

First off I want to thank the volunteers, from the bottom of my heart. You guys are the legs this entire event stands on. There was more help this year then ever before. Weeks in advance, late Friday night, early Saturday morning, the registration goddesses, and post race clean up crew. You guys are all amazing and appreciated.

We had over 240 participants this year (that’s a PR) and despite over 100 of those being on race day, registration went smooth. There was a hiccup with the Dogwood shirts (some pre-registered folks didn’t get theirs) so if you pre-registered (before May 9th) and you didn’t get a white shirt. Email me your size and I’ll get it to you.

This race is unique in several ways. The goal is to bring the community together for a fun event. The standard Dogwood Walk and Run has been around for decades, a staple of the Dogwood Festival and great way to kick off the weekend. There used to be a 10k option. If enough people are interested I will bring that back. I also want to do a shorter kids run (1.5 km), again, if enough people are interested. The addition of the obstacles (the Dirty) has been incredibly fun and incredibly challenging. The course is limited (mostly residential) and I’m not legally allowed to move enough earth to make it much different each year. The time crunch is another challenge. We litereally assemble all the obstacles Friday night and early Saturday morning (doesn’t leave much time for testing) and the 500 dollar budget gets blown pretty quick. Next year I will be moving the Dirty Version (the obstacle run) out of town. I would love to keep it in the village but logistics are getting too difficult. Details will be posted as we get closer to next  year, but the Walk and Run will remain the same, with the potential addition of a 10k and 1.5k option. Please email me with questions and suggestions for  next years race.

Thank for your participation! See you next year





The 2015 Dirty Dogwood 5k (Run, Walk, Dirty)

This year the Dansville Fitness Club is holding the annual Dirty Dogwood 5K race in support of the Dansville Legion!  Come and enjoy this unique race with us.


Register  now by clicking here:

Or click here to download and print the registration form. You can then mail it in or drop it off at Dansville Fitness Club (5 Ossian St)




Dansville Legion, 34 Elizabeth St, Dansville NY 14437

Start Time

9:00 A.M.

Entry Fee

$25.00 race-day fee, pre-registration fee is $20.00.

Trifecta series Race all 3 races!!!  Register for Dirty Dogwood, Nunda Funday’s Raccoon Run and Scamper, Jingle Bells 5K: $55.00


Sign up for the Trifecta and Save!
You may register for individual races by clicking the race links below. Or you can register for all three and save!
05/16 Dirty Dogwood, Dansville, NY
06/06 Rocky Raccoon, Nunda, NY
12/06 Jingle Bells 5k, Dansville, NYRegister for all 3 races by clicking here.


Packet Pickup and In Person Registration
Pre Race: Friday, May 15th, 2015 3:00-7:00 pm at the Dansville Fitness Club,

5 Ossian St, Dansville, NY 14437

Race Day: Registration beginning at 7:30 am Amercian Legion Post (race site), race start time is at 9:00 AM.
Race Contact Details:

Dansville Fitness Club
JP Mummey

Sometimes you go looking for motivation…

bearSometimes motivation finds you!


Wednesday Training


Wednesday Training
Week 5 – Deload

Beginner Strength
Hang Power Clean 5 sets of 5 reps (light)
rest 1-2 minute between sets

Beginner Accessory
Back Extension 2 sets of 10-15 reps
rest 1 minute between sets

Advanced Strength
Power Clean and Jerk “One Timer” 5×5 (light)
rest 1-2 minutes between sets

Advanced Accessory
Power Snatch 3 sets of 5 reps (light)
rest 1 minute between sets

Alternating OTM x 12-20 minutes
10 Wallballs
15 Situps (5 T2B)

“Home Workout”

Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

Alternating OTM x 12-20 minutes
15 Squats
15 Situps

14 Paleo Fish Recipes for Protein and Omega-3s