Laaaadies and gentleeeeeemen! Introducing Dylan Malitsky, the most handsome MC to ever grace this planet! He’ll be flexing his vocal chords this weekend along side his slightly less attractive counter-part, Cousin Cal, otherwise known as Lou Calcagno! If you’re heading up to Regionals to watch our people throw down, you’ll be getting a loud play by play by these guys all weekend!

WOD
4 Rounds For Time:
2 Rope Climbs
4 Squat Cleans (225, 135)

Post total time.

The CrossFit Games – SE Regional Qualifier is here…only 2 days away!! We have 8 Peak 360 athletes competing amongst the best of the best in the South East Region of the US this weekend.  Gaby, Stacey, Jilly, Eric, Rey, and Chris come to together and represent Peak as a Team proving they are one of the fittest in the SE.  Our individual competitors, Noah and Guido will compete for those coveted spots on the podium, which in turn earns them the right to compete at the Home Depot Center in California at the Super Bowl of our sport; The CrossFit Games. We hope to see you there… engulfed in the sea of Peak!! Get your shirts, posters, and big heads ready because it’s about to go down! From Friday-Sunday tickets will be available at the door!  We are more than grateful for your support and will be honored to have you there!! We promise to make you proud.

WOD Regionals #6

For time complete:
100 Double Unders
50 Handstand Pushups
40 Toes 2 Bar
30 Shoulder 2 Overhead (160, 120)
90 ft.Walking Lunges with BB in the Front Rack position

Post total time.

Persistance pays. Right on time too! Stacey has been working on her muscle up for months now and just before Regionals, where at least 2 of our team girls need to get 3 muscle-ups. This is her second in general but first on camera, and she went on to hit one more right after. The muscle-up is good, but the victory dance is better!

WOD “Regionals WOD #5″

For Time Complete:
21-15-9
Deadlifts (275, 185…rx, rtg 315, 225)
Box Jump (30, 24)
12 min cap..at the 12 minute mark we start wod 2.

1 Round For Time:
60 Situps
50 KB Swings (55,35)
400 Meter Run

Post total time.

Today we will be celebrating Mothers Day with Wod 4 of The CrossFit Games regionals. Mothers have to go through a surreal amount of pain to officially become a mother; therefore this brutally long wod should be no match for the moms at the box. We admire all of Peaks’ amazing mothers for being great role models and leaders for their children to follow. Our world would be a better place if it were full of healthy and fit mothers like You! Happy Mothers Day Peak Moms!!

WOD 4 Regionals
100 Wallballs
100 C2B Pull-Ups
100 Pistols (single legged squats-alternating)
100 DB Snatches (70, 50) (alternating)

Scaled down can be less reps, less weight, regular pull-ups, or go for the full 100!
25 minute cap (add one second to the total time for every rep not completed under the time cap)

A HUGE sweaty hug and congratulations are in store for our very own Noah, Jillian, Olivia, and any other graduates who will be walking across the stage tomorrow to accept their diplomas! Not only have they forged strong bodies, but also strong minds, which will both carry them through the walks of life and across many more stages of different kinds. Congrats grads!

Time Trial
800 meter run for time:
400 meters is with a sandbag (60, 40) and the second 400 meters is without the sandbag.

WOD
12 minute AMRAP  ladder (111,222,333,444,555,666,777…etc)
-Clean and Jerk (115, 85)
-Wallballs (20, 14)
-Toes To Bar

Post total rounds and reps

They’re out! Come watch all the exciting action for individuals and teams in West Palm next weekend!

Skill WOD
Hand Stand Walk – Practice (10 minutes)

WOD
3 minutes of Burpee C2B Pullups
3 minutes Double Unders
3 minutes Rope Climb
3 minutes MAX Shoulder to OH (165, 115)
*3 minutes of rest in between every 3 minute round

Post total reps

http://boxlifemagazine.uberflip.com/i/124299/37

Check it OUT! Justin Hopman, an inspiration to us all, has been featured in this month’s issue of BOXLIFE Magazine. If you’re not already aware, click the link above to find out why this man is so darn incredible. It’s more than worth your time.

Strength WOD
Overhead Squat – 3RM
(7 min clock..Regionals standard) From the ground.
Athletes have 7 minutes to progress up a ladder of predetermined loads to their max weight. Women will increase in 5-pound increments while the men increase in 10-pound increments. They can get the barbell overhead however they choose, but must perform 3 overhead squats before moving onto a heavier weight. Athletes are scored by their highest successful overhead squats. Choose your own starting weight.

WOD
“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45) – both men and women
30 Pull-ups

As many of you may have heard, we’re very excited to announce that Peak will also have a team competing at Regionals alongside Noah and Guido as individuals! Team members (Rey, Eric, Chris, Gaby, Stacey, Jilly). Come support them all May 17th-19th in West Palm!
- Reminder Announcement – Beach WOD this Saturday…on Collins and 21st behind the W Hotel. 9AM. Bring a friend, bring a towel, bring water or any other choice of post wod beverage, and bring you awesome self! (Peak will be closed on Saturday due to CF Kids Seminar)

Strength WOD

5 sets of 3 Push Press

Find a 3 Rep Max – 10 minute cap

WOD

3 Rounds For Time:
400 Meter Run
16 KB Snatch (55, 35)
12 Burpee Box Jump (30, 24)
Buyout – 2 min Plank Hold:
Post total time to complete; including plank hold

Right before our very eyes, this young man has grown up! Today he turns a whopping 22 years of age and is about to graduate with a Bachelors Degree from the University of Miami.  Almost 3 years ago and 20 lbs. ago “little” Noah walked into Peak and immediately said, “this is my dream gym!”  Immediately I knew he was hooked.  In the last 3 years we have not only watched him grow physically; (20 lbs. of muscle, stronger, and maybe a couple more facial hair), but most importantly we have been fortunate enough to watch him grow as a person. From a young man who only wanted to workout and make it to the Games, to now a man who lives his life to help others reach their own goals and live a more complete life.  Noah has become a leader within our CrossFit community and has earned the respect of his peers with his dedication, determination, and tireless work ethic.  It is undeniable that his drive is motivating and contagious, and that alone is worth celebrating. So as we celebrate his Birthday and his existence today, lets also celebrate the man he has become and the positive influence he has on the CrossFit community!  Happy Birthday Coach Noah!!

*FYI, in an effort to make the picture rated PG  the tank top he is wearing in the picture above was photoshopped; as we all know very well Noah never takes a picture with a shirt on. : )

Complete for time:
3 Rounds:
8 Front Squats (145, 105), 15 Ring Rows
2 Rounds:
8 Clean and Jerks (145, 105), 3 Rope Climbs
1 Round
40 OH Walking Lunges (45, 25), 30 Burpees. 200 Meter Farmer Carry (2 KB’s 70, 55#)

Post total time.