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CrossFit Revamped posted on Facebook

For those going to Open Gym tomorrow here is a workout for you if you didn’t have any in mind. Have fun and have a great Christmas Eve!!

“Christmas Eve WOD”

AMRAP in 24 minutes:

Run 400m
12 Body Weight Back Squats off rack
24 C2B Pull-ups
15 Burpees

*Scaled Women will do .75 body weight back squats

CrossFit Revamped shared an image on Facebook

Gift certificates are available at CrossFit ReVamped. Give the gift of fitness for the holidays. #CrossFit #CrossFitReVamped #Fitness

CrossFit Revamped posted on Facebook

Hey gang!! For those coming to the Team WOD or Comp Training tomorrow, we will be running. It’s supposed to get up to the low or mid 50’s tomorrow. Maybe bring a beanie or light jacket if needed. -Coach

CrossFit Revamped posted on Facebook

Love starting the week with a bang! Great workout today CFRV. So sometimes when I program, I find some workouts, rep schemes, and workout layouts that I really like. So tomorrow’s workout structure should look very familiar. – Make sure if you missed yesterday’s WOD post, you check back to see the Thanksgiving Schedule for this week. -CrossFit Kids is again on Wednesday from 6-7pm Tomorrow’s workout: Strength Every 1:20 for 10 Rounds complete the following complex: Power Snatch+Hang Power Snatch+High hang squat snatch *Start around 50% of your 1RM Power Snatch. WOD 12 minute AMRAP: 30/25 Cal Assault Bike Then…. 4 rounds of: 5 Power Snatches (135/95)(115/75)(75/55) 10 OVHS 15 T2B Then… Max Cals on Assault Bike

CrossFit Revamped posted on Facebook

So now that most of you have these awesome new PR’s on your Front Squats, guess what that means…Now your percentage work just got that much harder!! Let’s keep those numbers moving in the right direction and hit some high percentage Front Squats with little rest tomorrow : ) Revamped, As we approach the new year, make sure you ask yourself “Am I really giving it my all”? “Am I really putting in the effort to make myself a better athlete, mother, friend, nurse, firefighter, coach? My coaches growing up used to say “it’s what you do when no one is looking”. That really hit home for me and I try to always give 100% no matter if I am training alone, with the class, or in front of hundreds of people. So when your at Revamped, don’t pick days to turn it on, don’t feel bad for yourself, or make excuses, walk through the door everyday ready to have some fun and be 100% committed to the program. Get comfortable being uncomfortable. Turn your weaknesses into strengths by attacking them and not pushing them to the side for someone else to get better at. Be 100% invested in becoming a better you! -From Coach Gary Thursdays Workout: Strength: Front Squat EMOM (14 minutes total) 3 reps @70% for 4 min. -rest 1 min- 2 reps @80% for 4 min. -rest 1 min- 1 reps @90% for 4 min. WOD For time: Row 100/75 Calorie Row 50 KB swings (70/53)(53/35) 100ft. Front Rack Lunge with Axel Bar (165/110)CRx (110/70)S * 5 Burpees every time you break on the KB swings and/or lunges Time Cap: 15 minutes

CrossFit Revamped shared an image on Facebook

CFRV car stickers are in! We have two different ones to choose from. Get yours today at the box!

CrossFit Revamped posted on Facebook

It was great seeing a lot of you step outside your comfort zone today in the workout. Whether it was kicking up to the wall and getting more comfortable being upside down. Or practicing bar MU after bar MU!! Or even just pushing yourself that little extra on the Back Squat drop set. Great job everyone! Please continue to fill out what size Wodapalooza shirt you would like. If any of you are interested in going to the Adventure Park at Sandy Spring write your name on the whiteboard at the box. We are gonna try and get a group together on Sunday the 15th or Sunday the 22nd, or both. Alex Figeruoa works there and it would be about $26 per person. I heard it’s awesome! Tomorrow’s workout: Strength: Percentages will be based off your 1RM Push Press EMOM for 5 minutes: 3 Push Press+1 Split Jerk@70% -Rest 1min- EMOM for 4 minutes: 2 Push Press+1 Split Jerk@80% -Rest 1min- EMOM for 3 minutes: 1 Push Press+1 Split Jerk@90% Skill: EMOM for 5 min: Competitor+: 30 unbroken Pull-ups Competitor: 20 Unbroken Pull-ups Rx: 15 Unbroken Pull-ups Scaled: 10 Pull-ups -Rest 1 min- EMOM for 5 minutes: 20 Unbroken Wall Ball Shots (20/14) (CRx) 15 Unbroken Wall Ball shots (20/14) (S) WOD For time: 30 Deadlifts (225/155)(185/125)(155/105) 30/20 Cal Assualt Bike Time Cap: 5 minutes This ones gonna hurt a bit. Let’s see who can go unbroken on those DL

CrossFit Revamped shared an image on Facebook

Many of our CrossFit ReVamped athletes are headed to Miami, Florida in January to compete at one of the biggest fitness festivals in CrossFit! Individual competitors have finished the online qualifier and team competitors start their qualification process shortly. We want to show our support and raise money for the trip. All profit made from selling Wodapalooza shirts and tanks will be divided evenly and be given to each ReVamped member who qualifies to help offset the cost of the trip. All shirts and tanks will be sold for $25. Please click here and VOTE for your favorite men’s and woman’s shirt. We will order one style for men and women.

CrossFit Revamped posted on Facebook

What a great job you all did today. I am really happy with how much you all focused on your snatch technique. Tomorrow’s workout is going to hurt! Simple CrossFit, go to that dark place and get’er done! Strength: EMOM for 10 min. complete: 2 Strict Press + 3 Push Press @60% of your 1RM Push Press WOD 3 Rounds for time: Row 500m 21 Burpees 9 Thrusters (115/75)(95/65) Get ready to breathe fire tomorrow!

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General Information

NameCrossFit Revamped
OwnerGary Helmick
Phone(410) 997-1348
Address9050 Red Branch Rd Suite C
Columbia, MD 21045

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CrossFit Anacortes shared an image on Facebook

2Jan2016 #CrossFit #CrossFitAnacortes #WOD #SweatAngles #family #transformationtuesday #tuesdayquotes #boom #nicework #pullups #jerks #upperbody

Thorbeckes CrossFit shared a link on Facebook

CrossFit X posted on Facebook

Who is excited for Saturday?!! Join us tomorrow at 8:30am for a fantastic WOD to start the weekend off with a bang!

CrossFit X shared an image on Facebook

For some, age is considered an excuse, for others, it is far from a limiting factor. The choice is yours. Happy Friday, #CFX ! Shoutout to all our Master's out there, just getting stronger as they get older.

CrossFit Southwest Portland posted on Facebook

Everyone, please help welcome Amanda, Cathii, Jamie and Drew to CF 101 once they graduate from boot camp! Welcome guys to our CFSWP team/family!

CrossFit Portland posted an article
CrossFit Southwest Portland posted on Facebook

Saturday: 9am CF Endurance workout. 10am WBBC Week 4 PT #3 - FUN SURPRISE workout!

CrossFit Southwest Portland shared an image on Facebook

noellelliott published the post Fit Shaming: Why does my Fit Lifestyle Bother You So Much? on Tabata Times
I recently decided to attempt the Whole 30 program. If you are not familiar with this book, it...
Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Bridgetown CrossFit's Friday WOD: Power Clean build up to heavy 3 THEN 2x2, 3x1 12 Minutes on the Minute 3 Clean Pulls (80% of 3) 2 Power Cleans 5 Ball Slams

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Bridgetown CrossFit and Barbell Club will be CLOSED Saturday February 6– Sunday February 7 Classes will resume Monday February 8th We apologize for the inconvenience. Next week in honor of Valentines Day we will be hosting our annual "Share the Love" Bring a Friend February 12- 15th. Erin and Jay

Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 1 Day 5 Snatch (% Snatch) 55/2x 3 65/3 70/3 75/2x3 80/4x2 Snatch Pull (Blocks) (% Snatch) 80/5 85/4 90/5x3 Snatch Balance 65/2x3 70/3 75/3 80/3x3 D1, Hanging Leg Raises: 5x8 AB Wheel: 5x8

Bridgetown CrossFit posted an article
Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
Kristy Parrish published the post Change Your Mind, Change Your Life on
[pullquote align="right"]One can have access to diet templates and the best of coaching, a full...
CrossFit Southwest Portland posted on Facebook

WHOA! Way to go tonight guys. Excellent work tonight and welcome back Zuhair!

CrossFit Pearl District posted an article
CrossFit Grants Pass posted an article
CrossFit the Den shared an image on Facebook

Friday 2.5.16 WOD 5x300m Row 1 minute rest between sets -then- 3 rounds: 20 Box Jumps 24"/20" 20 KB/DB Snatches - (10 per side) HEAVY Photo: I saw this picture today and it made me want to be better at all of them!! #letsbebetter #theden #family

CrossFit Train shared an image on Facebook

Totals weights and total reps!

CrossFit Southwest Portland posted on Facebook

1) DeadLift Set 1 65% x 5 Set 2 75% x 5 Set 3 85% x 5+ ** Add 10#, from last cycle or base off pr from last week 2) Press Set 1 65% x 5 Set 2 75% x 5 Set 3 85% x 5+ ** Add 5#, from last cycle or base off pr from last week 3) 4 Rounds ForTime 15 KBS 32/24 kg 15 WallBall 20/14# 35 DU

CrossFit Train shared a link on Facebook

Eugene CrossFit posted an article
Anonymous shared a link on Facebook

2/5/16 The Grand reveal can be devastating sometimes!! Freaky Friday!! This might be Useful!!

Anonymous posted an article
Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
Beaverton CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit 101 shared an image on Facebook

Awesome people doing awesome things!

United Barbell shared an image on Facebook

CrossFitOfFremont posted an article
CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

saulj posted on Facebook

Here's some good news! It's SAUL'S BIRTHDAY tomorrow! That's February 4th! Please wish him a Happy Birthday!

CrossFit Los Gatos shared an image on Facebook

Loved my 6pm class yesterday! Great work everyone!

CrossFit Potrero Hill shared a link on Facebook

Introducing Athlete of the Month for February: Kimberly Stevenson!! See Kim's CrossFit Journey here. Strength A: Every 90 for 6 rounds High Hang Clean + Hang Clean Strength B: 5x5 Back Squat Want a CrossFit Class for your kids? Help us launch CrossFit Kids at CFPH by filling out this survey. WOD: Partner AMRAP 5 mins max cal Air Dyne… [ 46 more words. ]

CrossFit Potrero Hill posted an article
CrossFit West Santa Cruz shared an image on Facebook

Capacity: For Time 21 Deficit Pushups, 6"/4" 15 Deadlifts, 60% 1RM 12 Strict Chest-to-Bar Chinups 15 Deficit Pushups 12 Deadlifts 9 Strict Chest-to-Bar Chinups 9 Deficit Pushups 9 Deadlifts 9 Strict Chest-to-Bar Chinups #strictPullUps #iSaidStrict #kaylaDoesStrict #crossfitwest #crossfitready

Cicily Bilecki published the post CrossFit Women Are Amazing on
I belong to a league of extraordinary women. We make up the sisterhood of CrossFitters...
CrossFit Sweatshop posted an article
San Carlos CrossFit shared an image on Facebook

Every first Saturday of the month we host a FREE class for all beginners. This is your opportunity to see what a CrossFit class is really like. This Saturday, February 6 at 10AM come on it to HomeGrown CrossFit 551 Taylor Way Unit #5 San Carlos Ca 94070. For any current member that refers a friend and they signup for full membership you'll receive 25% off your next months membership. You have nothing to lose but calories! Text (650)218-58362 reserve your spot today.

San Carlos CrossFit shared an image on Facebook

Bowling Night Friday February 19th at 8PM at Bel Mateo Bowl This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let me know if you're interested so I can reserve the proper amount of lanes and it will be $10 a person. There also be a sign up on the whiteboard at the gym. #bowling #homegrowncrossfit #hgxfit #HGX #hgxfit #sancarlos #belmont #redwoodcity #bestgym

CrossFit Sandpoint shared an image on Facebook

Did you know we also specialize in working with youth and high school sport athletes? This population of athletes have developing bodies that require meticulous attention and training to ensure that they are progressing in the right direction. Training with our coaches and in our methods provide them with a variety of benefits, including: - Dramatically reducing the prevalence of injuries that often occur as a result of sport specialization, lack of proper movement patterns and/or being pushed into situations that their bodies just aren't ready for. We recognize these problems, and train solutions to combatting them. - Learning the proper way to lift under the supervision of our coaches in a small group environment. Oftentimes, weight rooms have tremendously out of balance instructor:student ratios, and the proper attention is not given to each athlete. For developing athletes who can be prone to peer pressure to lift heavy weights without sufficient technique, this can (and often does) result in life altering injuries. This is especially true in lifts like Cleans, Squats and Deadlifts. Our coaches specialize in coaching these lifts. We have 1 CSCS coach, 3 USAW Weightlifting coaches and 5 CrossFit coaches, so we really, really know how to coach this stuff. - Properly preparing for their season. Unfortunately, youth athletes often go from 0 to Full Speed in their respective sports from season to season. Some kids have been playing other sports, and some haven't been doing anything. Changing gears like that can be hard on a young body if considerations aren't taken and/or they haven't been preparing adequately. Our properly and progressively planned conditioning work allows for these athletes to be properly prepared to get going in practices and games as soon as season starts. - Team building in the pre-season. Before seasons start and courts/fields are available, training as a team in our facility can provide for an environment that allows for practicing together as a team before they might normally be able to. Athletes that often take a few weeks to get to know each other get a head start in here. Plus, they have a lot of fun! We're currently booked on teams through March 11th, but will be available in Spring for more teams. Our Youth Strength and Conditioning Class happens every MWF at 6:30pm and every Saturday at 9am. Email for more information.

CrossFit Mill Valley posted on Facebook

TJ's Peeps! Don't forget, we're up and running with tasty prepared meal delivery from Power Supply. Order online, pick it up at the San Rafael gym. Easy, real food. Get a free meal with your first order. Power Supply will be delivery fresh prepared meals to the gym twice a week. They work with local chefs to create tasty meals, free of gluten & dairy, for both meat-eaters and vegetarians. Simple idea: order meals online, pick them up when you come to the gym, get a break from cooking. If you like the idea, please click on the link below!

cfsausalito shared an image on Facebook

CrossFit Sausalito Community and Friends: HUGE NEWS! The brand new, much improved, long-awaited website for C/S is now live! CrossFit Sausalito is so excited to bring you a new home for our online community: With a beautiful new interface and new sections for the daily WOD, news and events, and "Athlete of the Month," this website is awesome! Please check it out today and check it often as it will become a major place for us to connect with you and you to connect with each other!

San Carlos CrossFit shared an image on Facebook

Power cleans. #homegrowncrossfit #HGX #hgxfit #gym #instafit #instagood #cardio #getfit #getmoving #sancarlos #sancarlosfit #oly #clean #powercleans #redwoodcity #belmont #bestphoto #bestgym @munkicahi

Max Fitness CrossFit shared an image on Facebook

Tuesday's board

Max Fitness CrossFit shared an image on Facebook

Monday's board

CrossFit Oakdale posted on Facebook

Good Morning! If anyone knows where our red xbox 360 controller is, please let us know :( It went missing last night. If it accidentally went home with you, we would love to have it back. Thanks!

CrossFit Oakdale posted on Facebook

I made an addition to today's conditioning WOD - AMRAP 12 12 Burpee Box Jumps and Overs and 18 Toes to Bar. If you can handle the Muscle Ups, you may do 12 BBJ&O and 6 Muscle Ups. 5 rounds or a 12 minute cap. I updated the website as well.

CrossFit Mill Valley shared an image on Facebook

Coach @briannalamb has these TJ's Kids dialed in and getting ready to crush their sport of choice, dance of choice, and playground life. #prepareforeverything #futureoffitness #tjsgym #tjsgyms #tjskids

tarynhaggerstone published the post Progressive Overload, Stress and the CrossFit Athlete on
When it comes to stress, there are two major categories into which it can be categorized: (There...
CrossFit Envy posted on Facebook

Prehab/activation: SMR - calves / hamstrings 2 min banded hip flexor stretch -then- Airdyne Sprints: 6 rounds of: 30 seconds light effort 30 seconds max effort 1-2 minutes rest *one set max reps strict pull-ups after each set -then- AMRAP in 20 minutes: 250m row w/ damper at (10/8)* 200m run 15 shoulder to overhead (95/65) *focus on keeping strokes per minute low, but your 500m split similar or slightly faster than what it would be during a normal WOD.

CrossFit Envy posted on Facebook

Misfit Cycle 4 Day 23 1. Strength EOMOM for 10 minutes (5 rounds) 6 Front Squats Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 3. 2. Primer* 3 Rounds 5 Hang squat snatch 95/65lbs 10 Assault Bike calories 15 Pull-ups *Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer. 3. Met-Con AMRAP 20 minutes 20 Calorie row 15 Alternating pistols 10 Toes to bar 4. Interval Work 3 Rounds 40 Wallballs 20/14lbs 20 OH walking lunge steps 135/95lbs 10 Muscle-ups Rest 2 minutes Then, depending on your weaknesses, choose ONE of the following: 5a. Bitch Work 2 Rounds Run 1 mile Rest 5-10 minutes 5b. Partner Gymnastics AMRAP 10 minutes – one person working at a time Unbroken sets of 7 HSPU All sets must be 7 reps. You do not have to alternate if one athlete needs an extra break and the other athlete can hit back to back sets.

CrossFit Los Gatos posted an article