Strict Press: 2RM 1 x M.E. DB burnout set 10-15 reps)   Then…   AMRAP 16 Minutes 5 Snatches, 135/93 5 Russian Twist, 20/14 5 Strict HSPU 100m Med Ball Run, 20/14   5 Snatches 10 Russian Twists 5  Strict HSPU 100m Med Ball Run   5 Snatches 15 Russian Twists, 20/14 5 Strict HSPU 100m Med Ball Run   5 Snatches 20 Russian Twists 5 Strict HSPU 100m Med Ball Run   *CONTINUE THIS PATTERN OF INCREASING RUSSIAN TWISTS BY 5 REPS EVERY ROUND     Don’t Forget to Order your meals!                  Read more

EMOM 7 Minutes 2 Cleans 1 Jerk Then….. 150 Double Unders 75 KB Swings 53/35 50 Box Jumps 24/20 25 Clean and Jerks 165/113 Cash Out: 50/40 Cal Assault Bike Super Doug  Read more

TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15 Ring muscle ups total if you cannot string together yet 30 Strict HSPU-if easy, add deficit Extra WOD 3 Rounds 20 Cal Assault Bike 16 OH Walking Lunge with Axle Bar 155/105Read more

Front Squat 3×2 with 3 second pause on both reps Then…. AMRAP 12 Minutes 15 C2B Pullups 15 Thrusters 95/63 Great job to Marco on his 2nd Crossfit Regional this past weekend! Thousands of people try to get there, 40 make it.  He did a great job!      Read more

9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m Run 20 Wall Balls 20 Burpees 20 Box Jumps 24/20 AMRAP 15 Minutes 250m Row or 200m Run 20 DB Snatches 50/35 20 Sit Ups 20/10 Cal Assault Bike Today is the last day of the Atlantic Regionals.  Watch Marco compete at games.crossfit.com  Read more