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Good Evening All!!! We won’t speak about tonight’s workout ever again tonight : ) Great job pushing through that madness. For those who are interested in competing in the Capital Throwdown, we really need to start getting teams put together. There is an Rx and Scaled division. If you want me to put the Rx teams together I will but I need to know everyone that is going first. We only have like 7 names written on the whiteboard at the box. If you are interested I need you to write your name at the box or comment below or do something!! lol tell me scaled or Rx and if you are okay with me putting you on a team. For more info on the event details check out the link: http://capitalthrowdown.com/ Tomorrow we have CrossFit Kids at 6pm and Specialty class at 7pm. We will be specializing on conditioning movements for the Specialty Class tomorrow. Tomorrow’s WOD Back Squats 7×3 @80 of 1RM WOD 3 Rounds for time: 400m run 12 Turkish Get-ups with barbell (45/35)

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General Information

NameCrossFit Revamped
OwnerGary Helmick
Websitewww.crossfitrevamped.com
Phone(410) 997-1348
Emailgary@crossfitrevamped.com
Address9050 Red Branch Rd Suite C
Columbia, MD 21045

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@mr_c_ford happy as a clam with a barbell. Caitlin in the background flying through some pullups. Just another day in the lives of fit people in Marin doing what it takes to feel great, look great, be great! Have a goal? Let us know, and we can help you get there! #tjsgym #tjsgyms #community #family #marinschooloffitness #fitnessinmarin #goalcoachplan #workhardplayhard

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#GETLOOSE

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CrossFit Kids Fitness Relay Race!! Catch them at 4pm today! #FunNGains

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Do you not have, or struggle with double unders?!? There is still time to master them before the #crossfitopen Come to our rx smart gear double under seminar!! This Sunday from 10-1! Only $50 without a rope or $85 if you need a rope. (This is a good excuse to purchase a rope!!) So go register and start crushing #doubleunders #crossfit #rxsmartgear #fitfam #fitness #fittestindc

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This week's athlete shout out: Irma Elias! Irma has be steadily training for a year and has made constant improvements through. A little shaky and a little skeptical at first, she has embraced the training and learned everything she can, sparing no effort in trying to get it just right. She has also gotten her family involved, being a lightning rod for fitness awesomeness in her circle of influence. She is a mainstay in the midday classes and can always be seen laughing, chatting everyone else up and, most of all, dialing in that laser focus to hit her reps just right. Excited to see what the end of Year 2 looks like!

CrossFit Balance posted on Facebook

Updates on the Upcoming CrossFit Open 2017 at CF Balance! We are approaching that special time of year! The kick off for the CrossFit Open is February 23rd (5 weeks- one workout each week! Each of our locations will be programming and holding these workouts with the following schedule below. Our objective is to make this assessable for everyone and remember everything is scalable! Every Friday all of our locations will program the daily workout as the Open WOD. On Friday nights, we will hold the special night of throwing down where heats will be offered on a first come, first serve basis. We are encouraging everyone to make it to the evening Open WOD, however, if your schedule does not permit you will have an opportunity to do at another class time. The Open Night WODs are special based on the energy and set-up! We are going out of our way to differentiate this from a regular class workout based on the Open and provide a friendly, competitive, and encouraging atmosphere for everyone! This has been my favorite part of CrossFit! There is a special spirit of the Open, camaraderie, and challenge with tackling all of these workouts. All of us are really excited to see you all compete and registration is now live on the games site. When you register select your affiliate: CF Balance- for Thomas Circle CF Glover Park CF Foggy Bottom Then select team (there will be a team for both Glover and Foggy) and select CF Balance Thomas Circle if you are at the Thomas Circle location. We should have the registration set for the teams by the end of the week.

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Did you know that you can participate in the CrossFit Games? Yes, you. The CrossFit Open is right around the corner, and it is YOUR chance to get in on some friendly competition. Join us and the rest of the CrossFit community!

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Our 2017 CrossFit 858 New Years Special is active. We are offering FREE Foundations courses when you sign up for a membership. This is a $75 instant savings for you! There’s no better time than now to get your fitness back on track with semi personal training! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858 #crossfit858missiongorge #crossfit858mg #crossfit858uptown #sandiego #sdfitness #sandiegofitness #chuzefitness #lafitness #24hourfitnessutc

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Our 2017 CrossFit 858 New Years Special is active. We are offering FREE Foundations courses when you sign up for a membership. This is a $75 instant savings for you! There’s no better time than now to get your fitness back on track with semi personal training! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858 #crossfit858missiongorge #crossfit858mg #crossfit858uptown #sandiego #sdfitness #sandiegofitness #chuzefitness #lafitness #24hourfitnessutc

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Awesome shot of Eric Delgado representing in the mountains of Oregon over the weekend, using his fitness for snow sports! Love it! #tjsgym #tjsgyms #community #family #fitnessforeverybody #functionalfitness #marinschooloffitness #useyourfitness #tjsbeaniesinthehouse

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Wednesday, January 18 - http://www.vaultcrossfit.com/2017/01/wednesday-january-18/

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Open prep in Oly. Learning to cycle that barbell. #vaultcrossfit #banditnation #intheopen #open2017 #workout #lifting #speed #barbellcycling #snatch

District 7 CrossFit posted on Facebook

01115 1. 2 SETS NOT TIMED: 200 M RUN 15 AIR SQUAT 30 SEC HANDSTAND HOLD 2. OPEN TEST MOBILITY PREP (10 MINS) 3. Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups 4. Every 4 mins for 12 mins: 8 Clean & Jerks, 60% 1RM *TRY TO DO THIS TOUCH AND GO* -REST 2 MINUTES ON A RUNNING CLOCK As many reps as possible in 2 mins of: Handstand Push-up 5. CASH OUT: WAITER CARRY 50 M (HEAVY AS POSSIBLE) 6. EXTRA CREDIT: (OPTIONAL) PUSH JERK 5 X 3 (HEAVY AS POSSIBLE) WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) THRUSTER 5 X 3 (HEAVY AS POSSIBLE) *REST AS NEEDED*

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Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ] http://crossfitla.com/being-present/

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Patience. It's the key to life, training and achieving ones goals. New Year, new you. Right? Definitely ride the new wave of energy and get in the gym -but be realistic about goal setting. We build minds and bodies, like ships to get through the storms of life. But without a destination, no matter how sturdy the ship is it's bound to sink without a realistic destination on the horizon. Dogtowners- Have Fun! And set realistic short term goals and then longer term goals. We can help with this-- they don't have to be CF related at all. Reinvest in the process. Trust your coaches and the programming at this gym. Sign in for class, show up early, be helpful to others and work hard. Ask questions, come to office hours and did I mention HAVE FUN with this stuff. Looking forward to working with you all in 2017. #dogtowncrossfit #crossfit #zeropointcompression #theslillwod #hanginthere

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Wednesday: “JT” 21-15-9 reps Handstand push-ups Ring dips Push-ups Rest 5 minutes 1000 meter Row

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Wednesday, Jan. 18th WOD: A. Toes to Bar skill work B. AMRAP 12 min: -20 ab mat sit ups * rx+= GHD sit ups -10 Right arm OH walking lunges rx= 45/25 * rx+= 60/45 -10 Left arm OH walking lunges

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1/18/2017 "JACKIE” 1,000m Row 30 Thrusters (45/35) 30 Pull-Ups Rest 7 mins 6 sets: A1. 4 Reverse Front Rack Lunges + 4 1 ¼ Front Squats A2. 10 Jack knives on Rower

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Monday Funday!