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Cats outta the bag. Tomorrow’s workout will be a repeat workout from 2016. Good thing about that means all of your coaches and many of your box mates have already done this workout and can offer a ton of advice. Looking forward to leading you though this tomorrow! 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups https://games.crossfit.com/workouts/open/2017#workoutDescription

CrossFit Revamped posted on Facebook

Alright gang, tomorrow night we find out what 17.3 has in store for us. As some of you already know, I will be away Fri-Sunday in Nashville for a buddies bachelor party. Definitely bummed that I will miss a lot of you hit your Open workout. Since I am leaving early Friday morning, I will be doing 17.3 tomorrow night right after it’s announced. If anyone is interested in watching the announcement at the gym tomorrow you are more than welcome. If you want to throw down with me that would be even better, I will supply the cold brew! Hopefully it’s a short one! Tomorrow’s workout: WOD 2 Rounds for time: 200m Run 20 DB Thrusters (50/35)(35/25) 200m Run 20 Burpees 200m Run 20 KB Swings (70/53)(53/35)

CrossFit Revamped shared an image on Facebook

In the midst of The Open we have something to get us through! On Saturday, April 1st we will be holding our Team WOD outside at Krimgold Park in Woodbine, MD (30 min west of ReVamped). After Team WOD we will cookout and play games, football, wiffle ball, kickball, spikeball, etc. Join us as we celebrate the end of The Open and hopefully some warmer weather! If it rains we will have class at the gym and reschedule the event. Dogs are welcome at the park. Photo Credit: @lisaglassphotography #CrossFitReVamped #Community #AfterTheOpen

CrossFit Revamped shared an image on Facebook

This picture captures the emptiness and space that is the location of our gym. What is missing are the people the community and energy that brings this space alive everyday. There is something wonderful about this picture. It’s a reminder that the people, community, and coaches are what makes ReVamped unmistakable. We are thankful for you! #CrossFitReVamped #Community #Grateful #OneGymOneCommunity @crossfit @crossfitgames

CrossFit Revamped posted on Facebook

Hey y’all! Not sure about you guys but I now can say I have had enough of 17.1 lol. It is already Wednesday so we will be gearing up for 17.2 before you know it. Strength: Back Squat 3×10@65% -Rest 2 minutes between sets- *The goal here is to complete the sets as fast as possible with no rest at the top. Reach hip extension and try to go right into the next rep. WOD Every 2 minutes for as long as possible complete: 10 Thrusters (95/65)(75/55) 10 T2B (Rx) V-ups (S) *Reps will increase by 2 every round

CrossFit Revamped shared an image on Facebook

Show Up Work Hard Put In The Time Do All Your Reps Stay Humble #CrossFitReVamped #Community #TheOpenIsUponUs Photo Credit: @jenniferrunyonphotography

CrossFit Revamped posted on Facebook

Today was so much fun! That is all! *Sign up for the Open!* Tomorrow’s Workout: WOD “Interval Overload” 3 Six Minute Rounds of: 1:00 Max Push Jerks (135/95)(95/65) 1:00 Max C2B Pull-ups 1:00 Max Front Squats 1:00 Max Cal Bike 2:00 Rest

CrossFit Revamped posted on Facebook

Great stuff today with the MU technique! It was really nice to have some time to break a movement down and help y’all out. Tomorrow’s workout will be a mental test and a great way to build that engine. You can use a lot of the things we talked about yesterday during this one. Pacing, knowing when to push, having a plan on sets, mental toughness, and so on. WOD AMRAP in 18 minutes: 30 Push Press (95/65)(75/55) 30 Box Jump Overs (24/20)(scaled stepovers) 30 Hang Squat Cleans (Same)

CrossFit Revamped shared an image on Facebook

In a year your old self will thank you for making the leap. ————————————————– Interested in getting started or know someone who might be? ————————————————–Email us to learn more. Info@crossfitrevamped.com #CrossFitReVamped #Community #BasicsCourse

CrossFit Revamped posted on Facebook

What’s up everyone!! I made it to Miami and everyone is doing great! The event kicks off tomorrow and I am excited to see everyone have some fun in the sun. I hope you guys have a good lifting day tomorrow. Make sure once that form starts to breakdown, you call it quits. A PR is not worth an injury. Next week we kick off our Open Prep style programming. I will expand more on this next week. Tomorrow’s workout: Strength: 20 Minutes to hit a 1RM Deadlift WOD For time: 100 DB Push Press (50/35)(35/25) *Every Time you break you must complete 1 Rope Climb & 5 Cal Bike

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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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