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CrossFit Revamped posted on Facebook

Exiting stuff at the box today! Not only were there TONS of PR’s, there were tons without sacrificing technique. It feels good to see all the hard work paying off. If you didn’t PR, don’t beat yourself up about it. It could just be a bad day or maybe it’s something that we need to fix or work on. If you feel bummed, just come chat with me, I haven’t PR’d anything in like a year : )

*Reminder that the hoodie sign in sheet will be at the gym tomorrow.

Tomorrow’s WOD

Gymnastics Day

Warm-up:

- Work on Kipping
- MU drills on low rings and high rings
- Banded MU practice for scaled (ring and Bar)
- HSPU practice

WOD

For time:
2 Legless Rope Climbs
10 Bar MU’s
20 Strict HSPU’s
30 Unbroken KB Swings (70/53) C-RX (53/35) S
20 Strict HSPU
10 Ring MU
2 Legless Rope Climbs

CrossFit Revamped shared a link on Facebook

Who’s coming to Miami with Alea and I? They have multiple divisions guys! Brian Keane is in! Anyone else? How about our teens?

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

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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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