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3-2-1 Go!

09 May Posted by in CrossFit Games | Comments

Regionals is here!  If you are unable to come to Richmond Friday – Sunday, there will be live streaming!

Every heat from Friday morning through Sunday afternoon from regionals in the United States, Europe, Australia and Canada will be streamed live to

Friday Schedule

Team Event 1
Heat 1 – 9:00am

Team Event 2/3
Heat 1 – 10:20am

Individual Event 1/2
Heat 5 – 12:30pm (Lucas)

Individual Event 3
Heat 4 – 3:25 (Lucas)

Saturday & Sunday schedule TBA


Class Cancellation reminder:

Friday, May 9th

  • No 12:00pm class (Westshore)
  • No 4:30pm or 5:30pm class (Pembroke)
  • No Open gym 5:30pm (Westshore)


Workout of the Day

Coach led

handstand walking or handstand hold/shoulder touches

3 Rounds for time: (time cap 23 min)
Run: 800
Split Jerk: 20
Front Squat: 20

RX – DB 20/35
Zone 1 – scale as needed

Figure four stretch against wall – 2 min per side
Calf stretch – 2 min per side

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