CrossFit Revamped posted on Facebook
Open gym from 11-1pm today if your trying to get your fitness on.
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It’s Friday!!! Gary & Alea will be out killing it all weekend so keep your phone chargers close by! Let’s end the work week with a fun WOD!
EMOM for 12mins
Increase weight every 3 mins
Start at 65%
Hang squat snatch + Full squat snatch
50 DUs (Scaled: 25DUs or 100Singles)
50 Ab-mat Sit ups
10 Snatches (135/95) (115/85) (95/65)
16min Time Cap
What’s up Revamped! We hope you all had an amazing holiday weekend and 4th of July. Alea and I are looking forward to being back in at the box tomorrow. This will be our last full week of training with you all before we leave for the Games next week. So let’s have a good week together and put in some serious work! Tomorrow’s workout: “Dirty Chipper” For time: 15 OVHS (165/115)(135/95)(95/65) 15 Box Jump Overs (30/24)(24/20) 15 Thrusters 15 T2B 15 Power Cleans 15 Burpee MU or Burpee Pull-ups 15 Power Cleans 15 T2B 15 Thrusters 15 Box Jump Overs 15 OVHS Time cap: 20 minute time cap
We are excited to have so many vendors this year to optimize the spectator experience. Here are a few vendors that will be on site this weekend. Lularoe (@lularoecrystalwearmouth) Best Bar Ever (@thebestbarever) Murphy’s Bee Cream (@murphysbeefarm) Strideline Socks (@strideline_socks) Tango Charlie (@tangocharlieapparel) Power Supply (@mypowersupply) Wisdom Wellness (@wisdom.wellness) Fail Forward Rx (@failforwardrx) Super Fun Yoga Pants (@superfunyogapants) Live Sore (@livesore) Progenex (@progenex) Kinetik Collective (@kinetikcollective) Barbells and Badges (@barbellsandbadges) FitAID (@fitaid) #VekterGames #VekterVendors
What a great way to start the week. I thought that was a great trio of workouts today. I was very pleased to see how hard some of you pushed on your burpee pace, great stuff guys! Tomorrow we have a trio of STRENGTH! Tomorrow’s workout: Strength: At 0:00 complete 30 Push Press @70% for time At 6:00 complete 30 Back Squats @70% for time At 12:00 complete 30 Deadlifts @70% for time WOD For time: 100 Push-ups 80 DUs 60 WB Shots (20/14) 40 Box Jumps (24/20) 20 Cal Bike Time Cap: 16 minutes
Check out what The Baltimore Sun had to say about the Vekter Games! We are excited to bring community and fitness to Columbia! http://www.baltimoresun.com/sports/bs-gl-sp-good-works-vekter-games-crossfit-0620-20160618-story.html
“We don’t meet people by accident, they are meant to cross our path for a reason.” They (The Van der Walls) may be living and spreading fitness throughout the Netherlands, but they will always have a special place in our hearts. Thank you for this reminder; we will surely hang this up at the gym. #CrossFit #CrossFitReVamped #Community #OurFitnessFamily @miek_waals @kjellvanderwaals @crossfituphold
Before coming to ReVamped Kelly, Joe, and Gordon (@gordon_oldies) used to do CrossFit at home. They learned about the sport through watching videos and researching CrossFit. Looking back on things today it’s hard to believe how far they have come. Joe and Gordon have dialed in their Olympic lifts and Kelly (pictured) has picked up gymnastic movements quickly. Don’t forget to reflect on where you’ve started and how far you’ve come. It’s quite motivating when you think about it that way! Thank you for the photos @jenniferrunyonphotography! #CrossFit #CrossFitReVamped #Community
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