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CrossFit Revamped posted on Facebook

Hey peeps! We are gonna have to shut down shop for tomorrow because of the weather.

I will post the Home WOD tomorrow morning for you all to do.

Be safe if you are forced to go out in the snow!

The Open workout 15.2 will be announced tomorrow night at 8pm.

CrossFit Revamped posted on Facebook

Good morning!

Due to the weather and school delays/closings, we will delay our open gym time today and open at 10am instead of 9:30. Doors will open again at noon for open gym like we had planned.

We will keep you posted throughout the day! Drive safe!

CrossFit Revamped posted on Facebook

Good evening everyone! Below you will find the week’s preview while Gary is away in ☀️ the Bahamas! Not to worry we’re going to have such a good time he’ll be jealous of us! Haha or not…. I’ll (Alea) will be coaching the majority of evening classes this week.


Monday – Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach the 7pm class)

Tuesday – Normal Schedule, Open Gym during the following class times: 9:30 & Noon. We will also have WOD with the Helmicks at 7pm. (Lisa will coach the 6pm class)

Wednesday – Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach all evening classes.)

Thursday – Normal Schedule, Open Gym during the following class times: 9:30 & Noon

Friday – Normal Schedule, Gary will be back full time on Friday.

***Please check back later tonight/early tomorrow morning for changes in our schedule due to weather. All announcements will come through Facebook.***

Tomorrow’s WOD:
With 10 minutes on the clock complete as many rounds as possible of a Round Robin Infinity Ladder of Clean and Jerks in teams of 4. (If teams don’t work out perfectly, this can work in teams of 3.)

At the start of GO partner A will complete one clean and jerk, then partner B will complete one clean and jerk, then partner C will complete one clean and jerk, then partner D will complete one clean and jerk.

Partner A will now complete 2 clean and jerks, partner B will complete 2 clean and jerks, partner C will complete 2 clean and jerks, and partner D will complete 2 clean and jerks.

Partner A, B, C, and D will then complete 3 clean and jerks and so on until 10 minutes is up. Only one person can move at a time and you must go in the same order each time. The goal is to string reps together if possible and work on great positioning under fatigue. Choose a weight where you ca maintain great form throughout.

Rest 2 minutes:

After 10 minutes is up you will add 10 lbs for ladies and 15 lbs for men and start back at one rep each. This time you will complete squat clean and jerks in the same fashion for an additional 6 minutes.

CrossFit Revamped posted on Facebook

It’s been a great week so far! Let’s keep it going! Stay warm!

WOD with the Helmick’s is at 7pm tomorrow

All percentages are based off your 1RM Clean:

You will have 15 min. to complete everything:

5×3 Clean Grip High Pulls @70%

5×3 Clean Grip Shrugs @75%

3×3 Power Clean @85%

– You can do singles for any of the above movements.

– 3×3 Power Cleans may be singles but must be done back to back to back.

Tomorrow’s WOD

Power Clean (165/115) C (135/95) Rx (95/65) S

*between every round complete 30 DU’s and 1 Rope Climb

CrossFit Revamped posted on Facebook

Schedule at a glance:

Tomorrow Friday the 26th-
12pm, 4pm, 5pm

Saturday the 27th
10am Team WOD followed by pre-move

Next week:

Normal Schedule

Thursday and Friday
“Big Move” will start around 9am Thursday.

Next Saturday Jan 3rd
10am Team WOD at the new gym!

CrossFit Revamped posted on Facebook

Merry Christmas to all of our wonderful friends of CrossFit Revamped! We hope you all had a blessed day and were able to relax a bit and enjoy the spirit of Christmas. It has been quite an eventful couple weeks with the move to the new gym nearing closer. We are so excited to ring in the New Year next week with a new place to call home for our Revamped family.

So that being said, you know this next week will be a little crazy!! So please try to refer back to this post for the upcoming schedule. We will also write it on the whiteboard.

P.S. This Saturday the 27th, after the Team WOD, we will be taking down a lot of things to prepare for next weeks move. If you would like to stay and help that would be great. Some things we will need help with:
– patching all holes in the walls (mostly barbell holes! : / lol, paint over our Revamped logo and V targets : ( , take down the rig, ropes, “Fitness” Logo etc…

Next weeks schedule:

– Monday, Tuesday and Wednesday (New Years Eve) will all be normal schedule!!

– Thursday and Friday we will be closed for “The Big Move”. So if you really need to get a workout in, come throw around some equipment and help us move : )

Saturday- Team WOD at the new Gym!!!

Tomorrow’s WOD


Every 90 seconds until failure complete 25 DU’s and 1 Snatch

You will add 5 or 10lbs every min. until failure. If you fail, you will get one more attempt the following minute before ending the strength.

Pick a starting weight where you can perform close to 10 lifts.


Perform 3 total rounds:

3 min AMRAP:

5 Power Snatches (115/75) (95/65)
7 T2B
5 Burpee Bar Jumps

Rest 1 min between each round.

*goal is to keep your score the same for all 3 rounds.

CrossFit Revamped shared an image on Facebook

Throughout this week we will post a few things that you can have answered on Monday, December 15th if you choose to get measured by DMC Measurements. Have you ever wondered how much muscle makes up your body composition? Wouldn’t it be helpful to know how much muscle is in each extremity and your core? Come have your questions answered on Monday, December 15th from 4-8pm at CrossFit ReVamped. DMC Measurements will be on-site performing body composition measurements for all who are interested. Pricing $50 – 1 measurement, $90 – 2 measurements $140 – 4 measurements in a 12-month period This diagram is an example of one area DMC measurements will read. They will interpret the data for you during your 15 minute time block. Be sure to sign up at the front desk today. If you don’t know what I’m talking about, scroll down and read yesterday’s post! You will find information regarding the upcoming Nutrition and Performance Challenge and DMC Measurements.

CrossFit Revamped posted on Facebook

What a day!!! Squat day was a big success and I was really happy with how serious everyone took it. Especially the max out set at 75%. People showed some real grit during that. Thank you to the 6pm and 7pm classes for being so patient with the other classes running over. Sometimes our programming is going to do that. I could easily have just programmed the Back Squat portion and have you guys call it a day. But at Revamped we get work done!! Tomorrow night at 7pm, Helmick’s WOD and Faith Rx Tomorrow’s WOD “Terrible Tuesday” In 25 minutes, get as far as you can in the terrible ladder of: *reps will increase by 5 reps every round 5 Push Press (115/75) C/Rx (95/65)S 5 T2B 5 Push ups 5 KBDLHP (70/53) (53/35)

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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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Getting Thursday started right! #crossfitready #readyfitness #sixamrocks #getfit #getstrong…

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I don't know if it is the Stubbie's, but Ryan S looks like a cheetah. 5:15 engaging those shoulders and killing the shuttle run.

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Juliet & Kelly Starrett are featured in The CrossFit Journal, discussing the benefits of standing desks in schools! #standforkids #suppleleopard #sittingisthenewsmoking #activeforlife #mobility #sfcf

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Heads up gang! Plumbing has officially been shutoff, so if you plan on coming to class today, please use the bathroom before you get here. There is a toilet for emergency use in front by the parking lot. We apologize for any inconvenience this is causing, but hopefully we will never have to deal with a sewage spill again. #crossfit808 #plumbingproblems #atleastitsbeautifuloutside #luckywelivehawaii

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930am CrossFit yesterday with Coach Lisa (currently in 6th place in the Norcal Region:CF Open). Ladies Class! Repost from Debbie Steingesser. Ladies day at #sanfranciscocrossfit with 6th place #NorcalRegionals coach @lrwarren88 #letsalwaysdothis #crossfitgirls #thesweatlife #running #CrossFit #therunexperience #goodtimes #crossfitgames #crossfitopen @pachygerm @misstonton @sfcf — with Lara Buelow, Yasmen Mehta, Lisa Warren and Tonya Rene White at San Francisco CrossFit.

Grassroots CrossFit posted on Facebook

IMPORTANT SCHEDULE UPDATE: Tomorrow, Thursday March 26th, the NOON class and Open Gym will be cancelled due to the installation of our new lights going on during this time! Thank you for your patience as we get this task done. WOOHOO for new lighting!!!

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Have you recruited a buddy for the April 18th Bring-a-Newbie Challenge?!?! First place winners get a free month of dues AND a free Fundamentals package! Follow the link to register your team today!!!

CrossFit Undeniable shared an image on Facebook

Happy Birthday Heather! You have been killing the 4pm class! Come in and do your birthday Burpees with us. Have a wonderful day!

CrossFit Undeniable posted on Facebook

Hope you can join us for this year's Easter-Egg Hunt WOD. Everyone who participated last year had a blast, and we're hoping for the same this year. It's a family-friendly event, with candy, fun, and prizes to be had. After it's all over, everyone can stick around to enjoy some bagels and coffee together. We're asking for $5 per individual and $10 per family of two or more; the fee will help us get some tasty candy, great prizes, and the bagel breakfast to follow. Please be sure to sign up as soon as possible so we know how much to get. Thanks!

CrossFit Deco posted on Facebook

I'm loving all the sharing of the Open House event this weekend. You guys are awesome! If you have a minute, show DeCO some more love by posting a quick review on Google/Yelp/Here on Facebook. That's the best way for people searching online to find out about our wonderful family. Thanks for your help!!

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Sitting comfortably in 25th place (out of 5459) after 4 workouts. One more to go to easily qualify for the Masters Regional. Way to go Craig...finish strong!

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Have you seen the WOD today? Happy Hump Day! Gymnastics at Noon!

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Pretty cool analogy. Bottom line...believe in yourself, the process, and do the work!

Lifeworx Fitness posted on Facebook

Sprints 3x50m 2x100m 1x150m 2x100m 3x50m WOD 5-1 Shoulder 2 OH (185/125) 1-5 Box Jump (30/24)

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The workout for 3/25 is... 4 Rounds for quality, superset: - 3 High Hang Power Snatch - 5 Strict Ring Dips (add weight to find a difficult 5) (mod: negatives - use foot if cannot control all the way down) WOD - 10 min AMRAP: - 10 Squat Cleans (135/95) - 50 DU (90 sec) Jeopardy! Category: "Love" Answer: Canine proverb implying that one's feeling for a person includes caring about those close to him

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Big Horn CrossFit posted on Facebook

You have to step out of your comfort zone to grow. Way to step out, and step up tonight, yogis! Don't forget, there will be no yoga class next week. Yoga resumes Tuesday, April 7 at 7:30 PM. Be sure to reserve your spot. Namaste

CrossFit Verve posted on Facebook

New WOD: Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups 28 Ab-mat sit-ups Post rounds to comments and BTWB One Inch Punch By Donny Shankle I like to use the example of Bruce Lee’s one inch punch as a comparison to how you should move your feet when snatching, c...... Click for more:

CrossFit Refinery posted an article
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WOD 3/25/15 "Fight Gone Bad!" Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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"Committing to a Change" Food For Thought || New blog by @adri_galera! Read it on our website #teamSOUL #Crossfit

Boise CrossFit posted an article
CrossFit Verve shared an image on Facebook

Have you been in to Verve yet today? If not, come on down, get your row on, get your squat on, and get your math on. It's a fun WOD, thanks to @dtcflo2 @btcflo2 #Repost @anichols0909 with @repostapp.・・・No....I am not at work. Lots of math happened today @crossfitverve . #MathIsHard #crossfit #crossfitverve

I Am CrossFit shared a link on Facebook

As many of you have already heard, the local Miami community has lost a hero. Ralf Garcia was a dedicated, selfless person who was beloved by everyone who knew him, and a page has been created to help raise money for his son's future. Click below to donate.

CrossFit Refinery posted an article
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Annie Thorisdottir stopped by The Wodcast Podcast for an extensive interview! Check out episode 157 and tune in! #keepcharging

CrossFit Undeniable posted on Facebook

CrossFit Undies! We're hosting a Charity WOD on April 18th at 9am. This is a donation only WOD for Michelle Wilkins. Michelle Wilkins and her unborn baby girl were attacked by a deranged woman pretending to sell baby clothes on Craig's List in Longmont, Colorado. Tragically, the baby died after being cut from her mother's womb and Michelle just emergered from 4 days in the ICU. Michelle is facing a long recovery -- physically, emotionally, and financially. She would greatly love and appreciate anything anyone could offer in the way of support. She had just started a job teaching pottery classes after moving to Colorado. Costs for her recovery will be astronomical, so we ask you please to help if you can. Let me know if you have any questions!

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New shipment incoming!

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Don't tell me the sky is the limit when there's footprints on the moon.

CrossFit Prestige posted on Facebook

685 (3/25/14) Skill: Rope climbs 800m Run 10 Deadlifts #225/155 1 Rope Climb (Legless) 400m Run 15 Deadlifts 2 Rope Climbs (Legless) 200m Run 20 Deadlifts 3 Rope Climbs (Legless)

CrossFit Fairbanks shared an image on Facebook

Rachel got some pictures during Open Workout 15.4. This week is the LAST week of the Open for 2015! You guys are doing amazing!

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AND the winners are... Paul Kirday and Kris Moore with "suck it up buttercup"

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