B.
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps

B.
Every minute, on the minute, for 15 minutes:
Clean x 1 rep

Start at 50-60% and slowly climb to 95+% over the course of the 15 minutes.

C.
Three rounds for time of:
365/245 lb. Deadlift x 7 reps
Muscle-Up x 7 reps

(SCALE loads as needed.)

Rest exactly 5 minutes, and then . . .

D.
Three rounds for time of:
21 Wall Ball Shots (20/14 lbs)
21 Toes to Bar

REGIONALS COMPETITORS
*Click the date of your Regionals below for your program.
May 24th-26th
May 31st-June 2nd
June 7th-9th

Each team member from team Sea of Green would like to say a personal thank you to the Invictus family.

To the Sea of Green team (Steph, Kim, Kathy, Bryan, and Lukas), it was an honor to go out into the arena with each and every one of you guys. It was awesome to see how we were able to come together as a team in only a short amount of time together. Pushing each other and cheering each other on through all 7 events. Never giving up on each other. The true definition of a team. By far one of the best teams I have been a part of. Thank you for every second of it.

To the fans of Sea of Green you guys are incredible. I can’t thank you enough for all the support you guys gave me this past weekend. You were the fuel that pushed me through every single rep. Making me never want to put that bar down. I am so proud to be a part of the best CrossFit community I have ever seen.

To CJ, Tino, and Nick, what can I say, you are the reason why we got 11th place in the SoCal Regionals. Thank you so much for pushing me to be the best athlete I can be and always being there for me. Thank you so much for always being there before and after we walked in or out of the arena. That right there is a true definition of an amazing coach. Always there for their team. Thank you so much for all you have done.

To Pops and Karen, just wow. I can’t thank you enough for all you did this weekend. You guys are truly inspirational. Without you guys, this weekend would have never been the same.

To Heidi, Ryan, Ian, and Tara. The magic makers. Thank you so much for making my body feel good before I walked out to that arena. It is simply amazing for what you guys did for us. You are the best.

Gary, Jen, Courtney, and everyone else that helped during the weekend, thank you so much for setting up an amazing weekend and showing so much support for the individuals and teams. – Cody Burgener

Dear Sea of Green,
Your support at the Regionals was amazing! I have never seen something like this. Hearing you cheer for the teams and seeing all the green shirts in the crowd gave us the strength to keep going during the workouts. Also a huge thank you to all the coaches and the Martin family.

Thank you so much! – Lukas Esslinger

Thank you Sea of Green for all of your support. Those bleachers became uncomfortable, your voices probably became horse from yelling and you probably clapped more in 3 days than you will collectively for the rest of the year. But you battled through all weekend, some sitting in the same spots in the bleachers all day, and for that I commend all of y’all. Most of the team workouts finished on the far end of the arena, meaning as we worked out or completed the workout we ran right towards your unending support. Thank you Sea of Green for making this weekend so amazing. You gave us the strength for one more rep, one final push through the workouts. We could not have done it without y’all. – Bryan Babbitt

This past weekend at Regionals is an experience that I’ll never, ever forget. To the entire Martin family and all the support crew who helped to keep us fed and comfortable around the clock; to our healers – Heidi, Tara, Ian and Ryan – who worked to keep us in peak physical and mental shape; to our coaches – CJ, Nick and Tino – who were there to guide us in our big performances; to the Sea of Green who sat for hours and hours to cheer us on and gave us all their love; and to Kim, Kathy, Ali, Cody, Bryan, Lukas and Mike for being amazing teammates: you all are the reason why there is no other gym like Invictus in the whole world and why this isn’t just a gym. It’s a family. Thank you from the bottom of my heart for everything. – Steph McCormack

Dear Sea of Green,

Talk about amazing! Every time I started to think how much that 100 pound axle hurt, I looked up and saw you guys giving all the love and support anyone could ever ask for. Thank you for losing your voices for Invictus! – Kathy Borkoski

To the Sea of Green -

You’re probably getting a little weary of reading all the “thank yous” and “you guys are amazing” comments being posted on the Invictus website, Facebook, Twitter, etc. But it’s true – words can’t adequately describe what it means to look into the stands when you’re nervous or tired or struggling and see a flood of green cheering louder than any other group out there.

So my attempt to put it into words (again) is here. Thank you – from the bottom of my heart – to every individual who showed up to cheer us on this weekend. Your energy and belief in our ability to crush any workout thrown our way is the reason behind all of our accomplishments this weekend. Thank you thank you thank you and I can’t wait to sit next to all of you at the games and cheer louder than ever for those who are moving on! – Kim McLaughlin

Thanks!

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

This weekend was absolutely phenomenal. If you weren’t aware, we just had the CrossFit SoCal Regionals this past weekend. We had numerous teams and athletes compete over the weekend and had an incredible showing from the Sea of Green who came to support us. It was one of the most memorable experiences I have had. This is the 3rd consecutive year that we have taken first place in SoCal and will be the 5th straight year that Invictus will be heading to the Games.

I am so thankful for the opportunity to go back to Games, especially since the playing field gets more and more challenging each year. However, there is so much more to our success than just having a solid team. Yes, we do have an incredibly talented team. It ranges from our 19-year-old phenom to veteran members who are ranked number one in the world for their sport of choice. But our success stems from so much more than just talent. We have one of the best support crews possible and we wouldn’t have the success we have had without our Invictus family. I want to just thank a few of you who have made this past weekend one of the best.

The Sea of Green. I can’t thank you all enough for coming out and cheering us on. Nothing felt better than looking up at the bleachers ahead to see the stands filled with the Sea of Green. No matter how difficult the workout was, we could just look up to see everyone cheering us on. You have no idea how much that propels us to keep going and pushing. Sea of Green, thank you for spending your entire weekend sitting on uncomfortable bleachers, losing your voices from cheering so hard and providing constant high fives between our events. You, Sea of Green, are one of our secret weapons in our continued success! You push us beyond what we think we can do and remind us that we are doing this for our Invictus family. Thank you for being our constant support!

CJ Martin. You are a coaching guru. This will be my 4th year going to Games and I couldn’t be more excited. To coach a team for this long, in the same sport, with no one feeling burned out is a miracle in itself. CJ’s programming is genius and there is a reason as to why his athletes do so well. Thank you CJ for the hours you spend (usually late at night) working on programming, for the conversations you have with every member about their goals and ideal lifestyle and for being one of the best friends a person could have. You have managed to create a phenomenal community who supports one another unconditionally.

Pops, Krazy K, Courtney, Jen & Gary Martin (aka The Martin Crew) and the rest of the set up crew. The team basically gets treated like rock stars for the entire weekend. This crew, along with so many who help, provide every meal possible throughout the weekend. The hours spent chopping vegetables, prepping meat and packing the food is endless, but so appreciated. Half of the crew is at breakfast, serving up delicious meals for us while the other half are out at the site setting up the tents. The amount of preparation that goes into the set up to make Regionals run as smooth as possible is incredible. Thank you so much for all your self-sacrificing spirit and unwavering support.

Our Healers. (Heidi Fearon, Tara Parsons, Ian Armstrong and Ryan) They were there to work with us before and after every event. Whether it be to prep our bodies for the workouts ahead, heal our bodies from the amount of work we put them through or prep our minds for the challenges that lay before us, they were there to help with it all. These healers work harder than we do, prepping each athlete for their events! Thank you for giving up time with your loved ones to spend the weekend working on us. Our bodies and mind can’t thank you enough!

Tino Marini and Ayo Anise. Thank you so much for being some of the best teammates a person could ask for. You both have pushed every teammate to reach farther into their potential and have driven all of us to be better athletes. Your support through team trainings, family dinners, early morning squat sessions and this past weekend has been incredible. I feel so fortunate to have you both as teammates, but more importantly, as friends. Thank you for your amazing support!

Each member from Invictus would like to say a personal thank you for this past weekend!

Thank you to the Sea of Green for the endless amount of support that you show for the athletes! I am truly blessed to be a part of such a close-knit community who enjoys what we do. Also, I would like to thank CJ, our healers (Heidi and Tara), Karen, Pops, Courtney, and of course Ayo and Tino. This weekend wouldn’t be possible without all of you guys! – Lauren Fisher

Being on the team just keeps getting better and better every year. This will be my 5th year competing at the Games, and 4th with Invictus. The community support goes beyond what any athlete can imagine. Everything is taken care of for us, all we have to do is go out and perform. The training and coaching we get throughout the year prepares us for competition. We just go out and execute. All the thinking is taken out of it since everything is taken care of in regards to meals and receiving proper treatment from our amazing healing team. We have such support from everyone who makes sure we are ready to go out there and kick butt! Thank you. – Nuno Costa

I want to say how grateful I am to be part of Invictus. You all are like family to me. Over the years I’ve been gone (deployed) and it has just been Jen and I, always away from our family. I really notice the Sea of Green during the open. I was used to training alone and it was a shock to me to see all the people who came out to support! Now after this weekend having all you guys in our corner and looking up in the crowd after each event was overwhelming to me. I was always used to only seeing Jen, and instead it was a sea of green shirts! You guys are amazing and I am so happy to be part of this journey. Thank you for all that you do! – Hank Lopez

Sea of Green, it’s hard to describe how it felt to look up into the stands, see your faces, and hear your cries of encouragement, but it was truly energizing and inspiring. This was my first year competing for Invictus and any expectations I had were completely exceeded. I was overwhelmed by the phenomenal support and incredible experience made possible by all of you! I feel very blessed to be able to do what I love while being surrounded by such a special community. Thank you for cheering loudly, believing in us, and pushing us to give our very best effort. – Heather Hippensteel

To the Sea of Green and beyond:

Your contributions to the success this past weekend were nothing short of incredible. I truly want to thank each and every one of you for your support in whatever way you gave it. Whether it was kind words, preparing our meals, or keeping our bodies moving properly, you all played a significant part of what our success. Without each and every persons support, there would be no reason to compete. To see the Sea of Green across the finish line is one of the most spectacular accomplishments and greatest honors of my life.

Special thanks to Tino & Ayo, our teammates on the Invictus team, Heidi, Ian, Ryan, & Tara for their incredible healing powers, CJ for his attention, passion, and orchestration of performance, Karen & Jim Martin for taking care of us in every way they know how, Jen & Gary Martin for being the crew behind the scenes, and all of our significant others for dealing with us as we put on our blinders weeks before competition.

Thank you all again, you make it easy to wear Invictus Green! – Shane Farmer

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)