many MORE events from the strong island running club:

event details:


Saturday October 8th -  8:30am


$150 Cash Prize for Top Male and Top Female!!!

METCON: Short for “metabolic conditioning,” metcon workouts are performed at high intensity and are designed to train stamina, endurance, and conditioning. 

What is The METCON 5K?Take a typical 5K race, add high intensity challenge stations every half mile professionally designed by the expert coaches from Grassfed CrossFit, finish up with a bunch of like minded athletes just like you looking to push their limits and you get...The METCON 5K.

Warning: The METCON 5K was designed to push you to your personal limit, then lay on the floor afterwards with a smile on your face knowing you left it all out on the course!

Do I have to do CrossFit to be able to participate?

Absolutely not! The METCON 5K was designed for all ages, skills and abilities. It's the ultimate cross training event on Long Island!

Do I have to complete each of the challenge stations?
Yes, though there will be modified versions so all can participate. 

What kind of challenge stations can I expect?


Air Squats

Overhead Walking Lunges


Burpee Broad Jumps

Kettle Bell Swings

*Instructional videos to the right!

*Not the order of the stations for the race, that's a surprise!

What if I've never held a kettle bell or done a burpee before?

No problem! Our expert coaches from Grassfed CrossFit will be hosting an instructional warm-up at 8:00am on the day-of for all competitors on-site complete on how to perform each of the challenge exercises. 

How can I win?
We like that kind of attitude! We will have both male and female overall winners as well as age group awards!



$150 Cash Prize for Top Male and Top Female!!!

Top three male and female finishers overall 

Top three (3) males and females in the following age groups:

14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 & up  

High Quality Dry-fit t-shirts for online pre-registered participants only (by September 28th at Midnight)

Post-race refreshments

Post-race awards ceremony

The longer you wait, the further you’re getting from your goal. Those calories aren't burning themselves. Make the commitment to be healthy. Challenge yourself, a family member or co-worker to attend one of our events!  Contact us if you have any questions!


 Register for this event here!

 Register for this event here!


  Cancelled due to weather forecast

Full refunds issued to those who registered in advance.


Early Bib Pick Up:

We will have an early bib pick up at GrassFed Crossfit in Medford on Friday October 7th from 5:00-7:00pm

Day of race registration and check-in for all participants will open at 7:00 AM. Day-of Registration and check-in for Pre-registered participants will be located at Shorefront Park in Patchogue.



*Results available online after race.

$25 Online Pre-Registration (by September 28th at Midnight) $30 Day-of




The STRONG ISLAND RUNNING CLUB recognizes the importance of "giving back" to our community. As such, we have aligned ourselves to assist in fundraising on behalf of TEAM RED WHITE AND BLUE. This 501 (c) 3 Charity assists our wounded veterans in a multitude of ways including participation in athletics. Attend a STRONG ISLAND RUNNING CLUB event and help us help our local veterans. Please consider donating at checkout!

Please bring a non-perishable food item to this event to participate in our ongoing effort to help ISLAND HARVEST feed our neighbors on Long Island. Collection bins will be located at check-in on race day! All who donate will be entered into a raffle for a free race entry!

 Register here for this  event today!