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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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CrossFit West Santa Cruz shared a link on Facebook

Don’t Try At Home http://wp.me/puz1A-5aN

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

Telegraph CrossFit posted an article
CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

saulj posted on Facebook

World Series Game 2 Giants vs. KC Royals is on at 5:07. Work out and cheer 'em on! Go Giants!

San Carlos CrossFit shared an image on Facebook

Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

CrossFit Sandpoint shared an image on Facebook

Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions. Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years. If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect: http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/ Please feel free to email info@crossfitsandpoint.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100. https://crossfitsandpoint.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9736A264-25F5-48A4-BA81-249F2F994347

United Barbell shared a link on Facebook

Less than 3 weeks until the "Fight Gone Bad" United for Youth event goes down at United Barbell! Make sure you register to reserve your space!

United Barbell shared a link on Facebook

Survey Results

San Carlos CrossFit shared an image on Facebook

To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=928875053808844&id=574926115870408

CrossFit Los Gatos posted an article
CrossFitOfFremont posted an article
Kristy Parrish published the post How Do I Choose the Right Workout Program? on Tabata Times
[pullquote align="right"]Whatever it is you choose to do, make sure it works, ask why it works, and...
Berkeley CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. 3 x 3 Snatch Grip Deadlift B. Death by 7 Ball Slams + Burpee TIER 2 A. 3 x 3 Snatch Grip Deadlift B. Death by 5 Wall Balls @ 20#/14# + Double-Unders TIER 3 A. 3 x 3 Snatch Grip Deadlift B. Death by Handstand Push-Ups * Part B has a 15-minute time cap. * For Part B, Tier 1 starts each round with 7 ball slams and increases the number of burpees each round by 1 rep; Tier 2 starts each round with 5 wall balls and increases the number of double-unders by 10 each round (starting at 10 in the first round).

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/ Who's on top?

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/10/22/weightsmovements-for-the-rx-division-of-the-franniversary/

CrossFit Potrero Hill shared a link on Facebook

WOD- Wednesday, Oct 22 This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …

CrossFit Sweatshop posted an article
CrossFit Potrero Hill posted an article
Corey's Gym posted an article
Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p7

Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p6

cfsausalito shared an image on Facebook

Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!

CrossFit Modesto shared an image on Facebook

Happy Tuesday! We'd like to welcome Nestor to our community. You know the drill: if you see him, introduce yourself and say hello. Thanks for joining us, Nestor!

CrossFit Modesto posted on Facebook

ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS! - CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar. - WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)

American River Crossfit shared a link on Facebook

10/21/2014 http://wp.me/sGeX1-10212014

CrossFit Envy posted on Facebook

Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups

CrossFit Envy posted on Facebook

Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.

CrossFit HEALDSBURG posted on Facebook

Competence speaks through confidence and it is easy to carry others along when you believe in yourself. - Mark Twight

CrossFit Bios shared a link on Facebook

South Tahoe CrossFit shared an image on Facebook

Ski and Snowboard Conditioning Boot Camp is in full swing! We know who'll be ready for the snow!

CrossFit West Petaluma shared a link on Facebook

Good Ol’ Fashioned Strength Day http://blog.genesispetaluma.com/?p=2997

South Tahoe CrossFit shared a link on Facebook

CrossFit Avalanche shared an image on Facebook

Check out Derek getting low. Over 50lbs lost and an amazing gain in range of motion!

CrossFit Genesis posted an article
CrossFit Avalanche shared an image on Facebook

The paleo challenge day 1. Can you guess who's paleo bank this is?

Jefferson State CrossFit posted on Facebook

Just watched Julie Noyes complete 3 touch and go power cleans with her previous max! -Stoots

CrossFit Anywhere shared an image on Facebook

Our #MCM goes to Blair and Rob as they prep to crush the competition at Iron October 2 this Saturday! Come out to cheer them, and our other competitors on at CrossFit Iron Mile in Natomas from 9-4!

CrossFit Feather River shared an image on Facebook

This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15

South Tahoe CrossFit shared an image on Facebook

Even though it's only October, we are already thinking about Decking our Halls!!! Mark your calendars!!! STCF Christmas Party is slated for Friday, December 12! You will NOT want to miss this shindig!

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

CrossFit 530 posted on Facebook

CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.

mqprunty published the post Why I Compete on
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
South Tahoe CrossFit shared an image on Facebook

#crossfit #stcf #mental #southtahoecrossfit #neverquit #mexturesapp

John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
CrossFit Genesis shared a link on Facebook

October 20, 2014 Workout of the Day #holdthebar #alivetribe #workout #roseville

CrossFit Folsom Lake shared an image on Facebook

Lateral box jumps? Yikes!! Switching it up a little today :-)

Auburn CrossFit shared a link on Facebook

ACF – October 20, 2014 http://t.co/e5cyBN9E97

Hilary Wiebe published the post 10 Things I've Picked Up in My First Year of CrossFit on
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CrossFit Monterey posted on Facebook

Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.

CrossFit Valley View shared a link on Facebook