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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

CrossFit Revamped shared an image on Facebook

Twelve ReVamped athletes are competing this weekend, nine at Wodapalooza (@thewodapalooza) and three at Gemini Games (@titancrossfit)! Good luck to everyone and remember to have fun! —————————————————- Justin (@jbutle1986) – First Competition Kevin (@rcmd2386) Jim (@jimcioffi) Amanda (@chipnamanda) Brandie (@bvillafane0125) Mike (@m._norwood) Nylah (@nvilla_12) Chelsea (@chelbell_) Matt (@matt1utz) Jill (@laxmom_78) Lisa (@lil_lisa_lo) Vanessa (@crossfit4_life) #CrossFitReVamped #Community

CrossFit Revamped posted on Facebook

IT’S FRIDAY!! Which also means it’s ROW-A-THON DAY! There is still time to sign up! Scroll up and you will see the event we made on Facebook. The signup sheet is located on this event. Click the event and you’ll have all the info you’ll need. Secondly, we WILL be open tomorrow during all scheduled class times regardless of the snow. Gary will be at the gym at 5:30am to help the Row-A-Thon run smoothly. We realize that many of you may not feel safe driving in soooo WE HAVE EXTENDED THE ROW-A-THON THROUGH SATURDAY MORNING! The Google Doc sign up sheet has been updated to reflect the additional one hour allotted on Saturday morning from 9-10am. This will not interfere with Mobilitas Athletics that will also be happening at that time or Team WOD. We look forward to rowing #AllTheMeters! Back Squat EMOM for 11 minutes: 3 reps @75% + 3-5 Strict Pull-ups -Rest 1 min- 2 Reps @80% + 3-5 Strict Pull-ups -Rest 1 min- 1 Rep @85% + 3-5 Strict Pull-ups WOD Get as far as possible in 18 minutes: 20 Burpees 20 Hang Cleans (115/80)CRx(95/65)S 20 Burpees over the bar 20 Push Press (Same) 20 Burpees C2B Pull-ups (CRx) Burpee Pull-up (S) 20 Hang Cleans 20 Burpee Box Jumps (24/20) 20 Push Press Max Burpees

CrossFit Revamped posted on Facebook

WOWZA!! I feel like we are building some Clydesdale’s in here! Squats are getting strong and I can’t wait to see everyone’s improvements in a couple weeks. We will make the transition in two weeks to more “metcon” style workouts, where most WOD’s will be in the 10-20 minute range. Within those WODs we will still be doing a ton of variance with olympic lifting, gymnastics, and conditioning movements. On days with the shorter duration WODs, we will still have some sort of strength or skill piece. Looking forward to the next couple months as we approach the CrossFit Open. Tomorrow’s Workout: Strength: Every :90 for 15 minutes (10 rounds) complete: 3 Unbroken Hang Squat Snatches *You can start at any weight you like and increase as often as you like. WOD AMRAP in 9 minutes of: 30 DU’s 10 DB Snatches (70/50)(50/35) 3 Bar MU’s (C) 1 Bar MU (Rx) 5 C2B (S)

CrossFit Revamped shared an image on Facebook

Who’s ready for the 12 Days of Christmas!!!! This is always a fun one and also very challenging!! Put your big boy/girl panties on tomorrow and get after this one!!

CrossFit Revamped posted on Facebook

Tomorrow’s the big night!! Revamped Christmas Party kicking off @ 7pm at Black Flag Brewery. Reminder that if your coming to the party and would like to be a part of the White Elephant game, you just need to bring a $15 gift. If you don’t want to play that is totally fine too and you do not need to bring gift. We will be supplying the food for the party as well. Tomorrow’s workout: Strength: “Your So Snatchy Comlex” Work up to your heaviest complex in 14 minutes: 1 Power Snatch+1 Hang Power Snatch+2 OVHS+1 Hang Power Snatch+ Power Snatch WOD For time: For time: Row 1,000m 20 D-Ball Over Shoulder (5 Burpees over ball every 5 reps) 100 DU’s (Rx) 50 (S) 16 Power Snatches (115/80)Rx(75/55)S 500m Row Time Cap: 16 minutes

CrossFit Revamped shared an image on Facebook

A mom and her daughters working on their fitness together. #CrossFit #CrossFitReVamped #Community #FitFamily

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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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#GETLOOSE

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CrossFit Kids Fitness Relay Race!! Catch them at 4pm today! #FunNGains

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Do you not have, or struggle with double unders?!? There is still time to master them before the #crossfitopen Come to our rx smart gear double under seminar!! This Sunday from 10-1! Only $50 without a rope or $85 if you need a rope. (This is a good excuse to purchase a rope!!) So go register and start crushing #doubleunders #crossfit #rxsmartgear #fitfam #fitness #fittestindc

Walnut Creek CrossFit shared an image on Facebook

This week's athlete shout out: Irma Elias! Irma has be steadily training for a year and has made constant improvements through. A little shaky and a little skeptical at first, she has embraced the training and learned everything she can, sparing no effort in trying to get it just right. She has also gotten her family involved, being a lightning rod for fitness awesomeness in her circle of influence. She is a mainstay in the midday classes and can always be seen laughing, chatting everyone else up and, most of all, dialing in that laser focus to hit her reps just right. Excited to see what the end of Year 2 looks like!

CrossFit Balance posted on Facebook

Updates on the Upcoming CrossFit Open 2017 at CF Balance! We are approaching that special time of year! The kick off for the CrossFit Open is February 23rd (5 weeks- one workout each week! Each of our locations will be programming and holding these workouts with the following schedule below. Our objective is to make this assessable for everyone and remember everything is scalable! Every Friday all of our locations will program the daily workout as the Open WOD. On Friday nights, we will hold the special night of throwing down where heats will be offered on a first come, first serve basis. We are encouraging everyone to make it to the evening Open WOD, however, if your schedule does not permit you will have an opportunity to do at another class time. The Open Night WODs are special based on the energy and set-up! We are going out of our way to differentiate this from a regular class workout based on the Open and provide a friendly, competitive, and encouraging atmosphere for everyone! This has been my favorite part of CrossFit! There is a special spirit of the Open, camaraderie, and challenge with tackling all of these workouts. All of us are really excited to see you all compete and registration is now live on the games site. When you register select your affiliate: CF Balance- for Thomas Circle CF Glover Park CF Foggy Bottom Then select team (there will be a team for both Glover and Foggy) and select CF Balance Thomas Circle if you are at the Thomas Circle location. We should have the registration set for the teams by the end of the week.

CrossFit Praxis shared an image on Facebook

Did you know that you can participate in the CrossFit Games? Yes, you. The CrossFit Open is right around the corner, and it is YOUR chance to get in on some friendly competition. Join us and the rest of the CrossFit community!

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Our 2017 CrossFit 858 New Years Special is active. We are offering FREE Foundations courses when you sign up for a membership. This is a $75 instant savings for you! There’s no better time than now to get your fitness back on track with semi personal training! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858 #crossfit858missiongorge #crossfit858mg #crossfit858uptown #sandiego #sdfitness #sandiegofitness #chuzefitness #lafitness #24hourfitnessutc

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Wednesday, January 18 - http://www.vaultcrossfit.com/2017/01/wednesday-january-18/

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Vault CrossFit shared an image on Facebook

Open prep in Oly. Learning to cycle that barbell. #vaultcrossfit #banditnation #intheopen #open2017 #workout #lifting #speed #barbellcycling #snatch

District 7 CrossFit posted on Facebook

01115 1. 2 SETS NOT TIMED: 200 M RUN 15 AIR SQUAT 30 SEC HANDSTAND HOLD 2. OPEN TEST MOBILITY PREP (10 MINS) 3. Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups 4. Every 4 mins for 12 mins: 8 Clean & Jerks, 60% 1RM *TRY TO DO THIS TOUCH AND GO* -REST 2 MINUTES ON A RUNNING CLOCK As many reps as possible in 2 mins of: Handstand Push-up 5. CASH OUT: WAITER CARRY 50 M (HEAVY AS POSSIBLE) 6. EXTRA CREDIT: (OPTIONAL) PUSH JERK 5 X 3 (HEAVY AS POSSIBLE) WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) THRUSTER 5 X 3 (HEAVY AS POSSIBLE) *REST AS NEEDED*

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Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ] http://crossfitla.com/being-present/

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Patience. It's the key to life, training and achieving ones goals. New Year, new you. Right? Definitely ride the new wave of energy and get in the gym -but be realistic about goal setting. We build minds and bodies, like ships to get through the storms of life. But without a destination, no matter how sturdy the ship is it's bound to sink without a realistic destination on the horizon. Dogtowners- Have Fun! And set realistic short term goals and then longer term goals. We can help with this-- they don't have to be CF related at all. Reinvest in the process. Trust your coaches and the programming at this gym. Sign in for class, show up early, be helpful to others and work hard. Ask questions, come to office hours and did I mention HAVE FUN with this stuff. Looking forward to working with you all in 2017. #dogtowncrossfit #crossfit #zeropointcompression #theslillwod #hanginthere

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Wednesday: “JT” 21-15-9 reps Handstand push-ups Ring dips Push-ups Rest 5 minutes 1000 meter Row

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1/18/2017 "JACKIE” 1,000m Row 30 Thrusters (45/35) 30 Pull-Ups Rest 7 mins 6 sets: A1. 4 Reverse Front Rack Lunges + 4 1 ¼ Front Squats A2. 10 Jack knives on Rower

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Monday Funday!