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CrossFit Revamped posted on Facebook

That was a tough WOD today folks! Great job going from the EMOM right to the WOD. Tomorrow we will test a benchmark WOD that we haven’t done for a while.

*Tomorrow we will see you at 7pm for WOD with the Helmicks.

This week we will have a specialty class on Thursday at 7pm. The skill for this class will be posted later on.

Skill
EMOM for 8 minutes of:
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Full Squat Snatch
(At 50% of your 1 RM complete)

WOD
“Amanda”
9-7-5
Ring Muscle Ups (Scaled-C2B or regular pullups or banded MU)
Squat Snatch (135/95) (95/65)-scaled

CrossFit Revamped posted on Facebook

What a great weekend at Revamped! The SuperFit competition couldn’t have gone any better and we are so thankful to have had so many awesome volunteers and judges. We wouldn’t have been able to do it without you guys. The judging was on point! So many great no reps! haha I am terrible. But really, you guys killed it and my equipment crew was crazy fast! All the heats were ready to rock and roll every event. The comp finished like 2 hours ahead of schedule with no hick ups throughout the day at all. From the bottom of my heart, thank you all so much.

The Revamped athletes did amazing as always and we are super proud of you guys. Your training and hard work shined bright and you all showed a lot of heart all day.

Tomorrow’s WOD (Simple and to the point!)

Strength
Back Squat 5×5 @ 80%

WOD

Heavy “Grace”

30 Clean & Jerks for time (185/115) C (155/95) (135/95) S

CrossFit Revamped posted on Facebook

What a great “Active Recovery” day we had at CFRV!! : ) Proud of you all, looked like it was a fun one. Great work at the Open skill work tonight too!

It’s Finally Friday so here we go:

Skill work:
:60 of work/:20 of rest (Alternate each minute until you complete 4 at each)
- Handstand walking (max distance) Scaled will do max wall runners
- Snatch technique complex (75/55) C&Rx (Bar only for scaled)
Complex will consist of:
1 Muscle Snatch at each position (Ground, above knee, hip)
then..
1 Power Snatch at each position (Ground, above knee, hip)

WOD

For time: (rest will be included in your time)

21 Power Snatches (155/105) C (135/95) Rx (95/65) S
Run 200m
-Rest 1-
18 Hang Power Cleans (Same weight)
Run 200m
-Rest 1 min.-
15 Thrusters (same weight)
Run 200m

Time Cap: 12min.

CrossFit Revamped shared a link on Facebook

Howdy!! Hope you all had a great weekend. I know we saw a lot of you on Saturday at the Team WOD, which was a blast! Can’t wait for the week ahead. **It would be nice if we could get our Teams that are participating in the Capital Throwdown to register by the end of this week. If you are still unsure of your team, just message me. ***SuperFit Maryland is being hosted at our Box on September 6th!! We will be asking for volunteers and judges from our box and boxes in the area. So if you are interested in helping out and doing either that would be awesome. You can go to…. http://www.eventbrite.com/e/superfit-maryland-individual-tickets-10003299137?aff=efbevent We have a few of you signed up to compete already but would love to have more of you. It will be great event with some awesome WOD’s. Especially those who haven’t competed before. There will be a scaled division and it is at your home box! Tomorrow’s WOD Strength: Complete 3 Rounds Max Reps in 1 min: Bench Press @ 60% of 1RM Dumbbell Thrusters (35/25) C&Rx (25/15) scaled Rest as needed between movements WOD 15min. AMRAP of: 10 Pull-ups 10 Ring Dips 6 Back Rack Lunge Steps in place (135/95)C&Rx (95/65) 3 Back Squats (Same Bar) 1 Back Jerk (Same Bar)

CrossFit Revamped posted on Facebook

Hey! Alea and I just wanted to say thank you to those who came out to the fair today to hang out and help handout brochures. We had a blast! I especially enjoyed all the Fair Food! Thanks Everyone!

CrossFit Revamped posted on Facebook

Sorry for the late post guys! We are currently flying over Nevada and was finally able to hook up to WiFi. Tomorrow’s WOD Strength Take 20 min. to establish your 1RM Deadlift. WOD 4 Rounds for time: 8 Shoulder to Overhead (155/105) C (135/95) Rx (115/75) scaled 25 Sit-ups 8 Strict Pull-ups

CrossFit Revamped shared a link on Facebook

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)

CrossFit Revamped posted on Facebook

“Ladies Night” will be run like the NPFL. We will run a variation of a match due to time constraints. We will pick teams that night based on how many people show up. We will most likely have two teams. Here is how it works. There will be 5 races total. Each person on each team must participate in each race. Next to each race you will see something like: FF or FFF or FFFF. The letter “F” stands for female and the number of “F’s” let you know how many people can be on the “grid” or field of play at one time. Therefore, you CAN and WILL have to rotate new teammates in and out as the workout progresses. Remember each person must participate in every race. In order to tag a new player in you must run back to the start line and physically tag them in. Once the workout is complete the teammates on the “grid” will run to the finish line. The team to complete the workout and run to the finish line wins. At the end of 5 races the team that won the most wins overall. Race 1: F (This means one female on the gird at one time) 10 Snatches (35#) 20 Single Unders 8 Snatches (55#) 20 Double Unders 6 Snatches (75#) 20 Double Unders 4 Snatches (95#) 20 Double Unders 2 Snatches (105#) 20 Double Unders *6 Minute Time Cap Race 2: FF (This means two females on the gird at one time) 10 Strict HSPU 20 Front Squats (35#) 30 Kipping HSPU 20 Front Squats (65#) 10 Deficit HSPU (one 45lb plate on each side) 20 Front Squats (95#) *10 Minute Time Cap Race 3: FFFF Barbell CAN NOT touch the ground between reps. If it drops everyone has to run back to the start line and then resume where they left off. 40 Hang Cleans (105#) You must move the barbell to the next quadrant after 10 reps. **Don’t worry if you can not move 125# cleans then you can be the person to hold up the barbell.*** *6 Minute Time Cap Race 4: FF 10 Rope Climbs (1 rope per team) 20 T2B 30 Pull-ups 20 Pistols 10 Weighted Pistols (10#) *8 Minute Time Cap Race 5: FFF Row 500m 30 Med Ball V Ups (14#) 30 Synchronized Burpees with all 3 people 30 Synchronized Box Jumps (20”) with all 3 people *8 Minute Time Cap ***Remember: Every person on each team MUST be tagged in for every race. For example a person can hold the bar for race 3 if the weight is too heavy or do less reps but still contribute.*** If you don’t complete the entire race in the time cap, the team that is ahead will win the race. So excited for this one!

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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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