How a 5’5″ Basketball Player Trainer Himself to Dunk from the Atlantic Video.  Well, dosage this is awesome. Workout of the Day Strength/Skill Snatch 5 sets of 2, store 70% of 1RM Do 2 Snatch every 2 minutes once you’ve built up to your lift. Conditioning Perform as many Snatch/Squat Ladders as possible in 7 minutes.  One round is: 1 Snatch 135/95 5 Air Squats 2 Snatch 10 Air Squats 3 Snatch 15 Air SquatsRead more

If you enjoy watching competitive exercise, more about make sure you check out the CrossFit Games coverage of the 2014 Regionals. There was coverage of every heat in Canada West, pharm North Central and the South East.  This is easily the most coverage of the Regionals ever. Somebody better tell my mom that I’m gonna be on TV.  Well, # dosage the internet at least.  But you can hook it up to your TV.  Workout of the Day AMRAP 20 10 Deadlift 205/135 10 Burpees 10 Wallball Shots 20/14 10 Box Jumps 20/14Read more

Happy Mother’s Day Today’s WOD may be a little confusing, cost but the format is similar to Open WOD 14.2.  If you complete the required work, order you get the remaining time of the 3 minutes to rest.  If you are unable to complete a round, go back to the first round, and complete that.  If you cannot complete the first round, you get 4 tries to get it done. Good luck! Workout of the Day Strength/Skill Clean and Jerk 5 sets of 2, 70% of 1RM Conditioning Minutes 0-3 3 Rounds 6 Shoulder to Overhead 95/65 6 Pullups Total of 36 Reps Minutes 3-6 3 Rounds 8 Shoulder to Overhead 8 Pullups Total of 48 reps Minutes 6-9 3 Rounds 10 Shoulder to Overhead 10 Pullups Total of 60 reps Minutes 9-12 3 Rounds 12 Shoulder to Overhead 12 Pullups Total of 72 reps  Read more

9am and 10 will have similar WODs. Workout of the Day 4 RFT 4 Squat Cleans 225/135 15 Kettlebell Swings 53/35 45 Doubleunders 15 minute cap Yes, nurse that is a heavy barbell.  Scale to your ability, visit this site but it should be heavy – think 70% of your 1RM Clean.  I stole this one from NCLab. If you are KB swung out, I will have a substitution. At 10am we will hang Snatch and Handstand walk first.Read more

I am looking to put the order in for the Regionals T-shirts by Tuesday of next week. I will be ordering some extra tanks and t’s that will NOT have anything on the back. If you want the OFFICIAL REGIONALS T-SHIRT you must pre order. T-shirts are $22 and tanks are $20. Both come in sizes from small to XXL. Ladies – order a size up from what you normally would as these normally run a bit small. Men – this is the same style t-shirt I always get, # 100mg so your sizes stay the same. I will be putting out a sheet on the front desk to put your order on if you haven’t told me directly. Space Mountain BABY! Workout of the Day Strength/Skill Back Squat 1 set of 8, 70% of 1RM Take 10-15 minutes to warm up to this lift. Conditioning 3 RFT 30 Box...Read more