May 25, 2016

2016 Regionals Recap

As you all know, the Atlantic Super Regional was held this past weekend in Atlanta. Many of you watched the excitement online. The best of the best from two regions – the Southeast and the

Mid-Atlantic – threw down to determine who would qualify for the CrossFit

Games. CFVB’s very own Hans Stancil was one of 40 men between the two regions to qualify. Since he won’t brag about himself, I’m here to do it…

In the two regions represented at the

Atlantic Regional, 25,000 men competed in the Open. So, at a ranking of 40, that puts Hans at the top .16% (that’s point-sixteen percent!). Our region in particular is a killer and Hans was competing directly with the current Games champion, Ben Smith, all weekend.

We know he was super nervous going into the events, but he performed with a stellar attitude, always with a smile on his face. He had a difficult judge in the strict muscle-up event, but not once did frustration get the best of him. He was a total class act. And he was probably dreading the 225# overhead squat workout most, but he exceeded his expectations.

A highlight was witnessing Hans easily winning his heat in the wall ball/pull-up event – it was so exciting to

watch him sprint across the finish line first, with the announcer yelling

his name! At the end of the seven events, he brought his ranking up and finished 29th overall! Yes, 29th in the Atlantic Region! To say this is a big accomplishment is an understatement.

Sure, Hans is a great athlete, but his trip to Regionals was earned by hard work. He had to commit to two-a-day training sessions, weekend workouts, no cheating on his diet, no alcohol,

dropping into other gyms to train while he traveled for work…all while managing a demanding job, a wife and two small kids. He also had to endure tons of mobility and accessory work in order to change his shoulder positions so that he could snatch and overhead squat correctly.

We can’t think of a better representation for our gym. And we couldn’t be more proud!

Don’t get worried if you don’t see Hans in the gym this week. If you need him, you will find him either bingeing at Chik-fil-a, sleeping in or spending time with his family…and

he deserves it!



Workout of the Day
:05 (heats of 10)
4 rounds for time:
30 Air bike -calories
2 macho man (3 power cleans + 3 front squat + 3 push jerk) RX+ 185/125; RX 135/95; Masters 55+ 115/75
15 toes to bar
Time cap 25 minutes

3 sets
1:00 plank
:30 plank Right
:30 plank Left
2:00 rest between sets

2 sets
1:00 each leg Banded hamstring
1:00 each leg pigeon stretch
1:00 couch stretch

Post your scores to the Whiteboard.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!