160506 Friday – Regional Shirts are Here!

Regional Shirts are HERE! Stop by the front desk to get them.

2016 Regional Mens Shirts


2016 Regional Womens Tanks



Please note that if you want to get the 3 Pack deal you have to purchase it at the Front Desk.

**Get 3 shirts for $50 plus tax when you purchase 3 of the same style, same size and one of each color**   (Example: Mens 6010 – L Red, Mens 6010 – L Blue, Mens 6010 L-Black.)

Each Day at Regionals we would like the fans to be wearing matching colors so we will be seen in the stands!

  • Friday – Blue Shirts
  • Saturday – Black Shirts
  • Sunday – Red Shirts

Must be purchased at the DCF store to get $50 promotion. 


**Mens T-Shirt**

Style:  Next Level # 6010

Size: Small – XXL

Colors: Vintage Red, Vintage Blue, Vintage Black

**Women’s T-Shirt**

Style:  Next Level # 6710

Size: S , M, L

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

**Women’s Tank**

Style:  Next Level # 6733

Size:  Xs – XL

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

Mobility: Hamstrings

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift

Strength: None

Super Set: None

Metabolic Conditioning: “Ring Ding Dong

13 minute AMRAP (As many rounds as possible)

7 deadlifts (Performance: 225lb / Athletic: 155lb* / Health: 85lb)

7 strict weighted pull-ups (Performance: 20lb / Athletic*: no weight but strict / Health: ring row)

Double unders (Performance*: 50 / Athletic: 30 including attempts / Health: 4 singles + 1 attempt x 10)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 7 rounds, about 2 min per round. Scale up: 45/20lb weighted pull-ups

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Use a mixed grip and hook grip for the deadlifts to make sure you can hang onto the bar for the duration of the workout. Dropping to small sets (even singles) may help you keep moving in the later rounds. The weighted/strict pull-ups will be a chance for most to catch their breath, so push the pace on the double unders and deadlifts. If you find yourself needing a ton of time to get set up on the Deadlifts because you are winded, slow down on the double unders a bit so you can go right into the deadlifts.

Optional ‘Cash Out’: 1 Minute AirDyne, 10 Burpees, 3 rounds.

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