2017 Regionals Event 4
For time: 
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts (150/106-lb. kettlebells)
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Time cap: 11 minutes 

Rest Day

____________

Watch "Breathe: The Art of Wellness" from the CrossFit Journal

____________

HOLIDAY SCHEDULE UPDATE: Monday, May 29 is Memorial Day! We'll be running our holiday schedule, which means there will only be 8 and 10 a.m. classes. Get your fitness in early and an enjoy the rest of your day! 

2017 Regional Event 1
For time, wearing a weight vest (20/14 lb.): 
1,200-meter run
Then 12 rounds: 
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Time cap: 25 minutes

10 minutes of handstand walk skill practice
10 minutes of muscle-up practice

2017 Regional Event 2
21-15-9 reps for time: 
Dumbbell snatches (80/55 lb.)
Ring dips

2017 Regional Event 3
For time: 
100-ft. dumbbell overhead walking lunge (80/55 lb.)
100 double-unders
50 wall-ball shots (30/20 lb.)
10 rope climbs
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Time cap: 16 minutes

____________

"Nobody's doin' enough with dumbbells" —Greg Glassman, CrossFit Founder

Read "For Whom The 'Bells Toll" from the CrossFit Journal

Rest Day

____________

Check out the CrossFit Games site for stories and updates from Regionals! 

Work up to a heavy deadlift

Every minute for 10 minutes: 
3 deadlifts

____________

Reminder: Coaches Hollis and Debbie are leading a Shoulder Clinic on Saturday at 11 a.m.

Benchmark Friday - Week 4
Cindy
20-minute AMRAP: 
5 pull-ups
10 push-ups
15 air squats

____________

Regional season is upon us! The first of three weekends of Regional coverage begins Friday. Want to watch? Here's how! 

10 rounds: 
100-meter row sprint

Work up to a heavy shoulder press

Press 5-5-5-5-5 at 80%

____________

Coaches Hollis and Debbie are leading a Shoulder Clinic on Saturday from 11 a.m.-12 p.m. that will focus on neck, shoulder and upper to mid-back. If you're feeling stiff, tweaked, injured, missing range of motion in your overhead/press position, or just simply want to lift more weight, this clinic is for you! Drop-ins are welcome, free for CFSC members

Rest Day

____________

Read "Bar None: Deal With It" from the CrossFit Journal