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CrossFit Revamped posted on Facebook

Hey CFRV! We hope you all had a great weekend! The weather has been amazing so hopefully you were able to enjoy it. We are going to have a great week of workouts together so come in ready to work!

Strength:

EMOM for 12 min.

4 Clusters @135/95 for 3 min

3 Clusters @155/105 for 3 min

2 Clusters @185/125 for 3 min

1 Clusters @225/145 for 3 min

Rx: 115/75,135/95,155/105,185/125
Scaled: 75/55,95/65,115/75,135/95

WOD

15 min. AMRAP of:

7 Ring MU, Bar MU, or C2B
7 Burpee Box Jump Overs 24/20
7 Thrusters (115/75)(75/55)
7 SDLHP

CrossFit Revamped posted on Facebook

Man it has been an awesome start to the week with classes packed with energy! So glad to see the support for one another.

Our final amount raised last weekend for the “In Honor of Blue” event is $1,466!!! Thank you all so much for your generous donations!

Tomorrow’s workout:

Strength:

You will have 25 minutes (Including warm-up) to complete:
7×2 Push Press @85%
7×2 Front Squat @85%

Had something a little different scheduled for tomorrow but since we have such a large group doing the MAAC I thought this would be good prep.

WOD

AMRAP in 10 min:

20 WB Shots (20/14)
5 Burpee Box Jump overs (24/20)
100m Shuttle (Up & Back 3 times between the rigs)

CrossFit Revamped shared an image on Facebook

Can you name this athlete? Since she returned from Haiti she’s been on track and making gainz! Next off her list is that 170# squat clean. #CrossFit #CrossFitReVamped #Community

CrossFit Revamped posted on Facebook

Way to kick off the week! Let’s have a fun few days before we find out what 16.5 will be. Tomorrow’s workout: Strength: OVHS 7×1 with a 5 second pause in the hole (increasing weight) -start around 70% of 1RM WOD For time: 20 Burpees 100ft Farmers Carry (70/50)(50/30) 20 Burpees 100ft Farmers Lunges (same weight) Then… 2 rounds of: 20 Box Jumps (24/20) 20 Thrusters (95/65)(75/55) Time cap: 16 minutes

CrossFit Revamped shared an image on Facebook

It’s almost time to show #16point4 who’s boss! #CrossFit #CrossFitReVamped #Community #InTheOpen @crossfitgames @crossfit

CrossFit Revamped shared an image on Facebook

Meet Joseph, our newest ReVamped member. A percentage of your membership will go towards funding schooling for Joseph. What do you have to do? Nothing. We hope to support and fund schooling for more children as time goes on. We will be receiving a letter from him in a few days and will share it with everyone at the gym. Help us welcome Joseph to the family. “We believe that change happens when we focus on investing our time, efforts and resources in developing young lives. Through quality education, health and wellness programs, children in the sponsorship program will be given the opportunity to realize a bright and successful future. A future that enables them to fulfill their dreams.” I want to start off by saying how pleased I am with the Back Squats today. Everyone did a great job staying true to their form and everyone true to their depth. Great work all around and congrats to those who hit PR’s. Tomorrow is Thursday, which means we find out another Open workout. Let’s have even more fun this weekend then we did last weekend, which is going to be tough to do. Tomorrow’s workout: Skill work: 3 rounds: Max HSPU (Strict)C (Kipping)S -Rest 1 min- Then.. 3 rounds: Max L-Sit -Rest 1 min- -L sits can be done on rings, paralletes, boxes etc. WOD Complete 3 rounds of: 10 Front Squats (115/80)(75/55) 10 T2B If you complete 3 rounds in under 4 minutes you will complete the following from minute 4:00-8:00. Complete 3 Rounds of: 12 Front Squats (115/80)(75/55) 12 T2B If you complete 3 rounds in under 4 minutes you will complete the following from minute 8:00-12:00 Complete 3 Rounds of: 14 Front Squats (115/80)(75/55) 14 T2B * you may scale the T2B and do Knees above midline (V-ups) * If you finish the first part in 3 minutes, you may begin on the second part whenever you want. You do not have to wait until the 4:00-8:00 minute window. #CrossFit #CrossFitReVamped #Community #410Bridge #Inspire #SmallChangesBigImpact @410bridge

CrossFit Revamped shared an image on Facebook

Matt (@matt1utz) owner of Fearless Laces (@fearlesslaces) taking on 16.1. His score contributed to CrossFit ReVamped’s team score for this workout. #CrossFit #CrossFitReVamped #Community @crossfit @crossfitgames

CrossFit Revamped posted on Facebook

Weekend Schedule: Saturday (tomorrow): Team WOD 10am, ReVamp Camp 11am (If your interested in training for competitions talk with me.) Sunday: Closed, Valentines Day

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

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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 HD shared an image on Facebook

#family #Crossfithd #youlookbetterinhd #crossfit #squad #team #squadgoals

CrossFit South Cobb shared an image on Facebook

Keith Berger: "Chief Operating Officer, Velo Solar. I've been at CFSC three years. Activities: spending time with my boys, swimming and reading. Favorite movement: anything cardio. Least favorite: double unders. My biggest achievement so far - mastering rope climb. Future goals: double unders and bar muscle up. My advice to anyone starting is to scale enough to learn the correct form and just enjoy WODs. Most people don't know I'm a pilot and like to fly small planes. P.S... My box buddy Zack abandoned me for the 1130 class." #crossfitsouthcobb #CFSCathletes

CrossFit East Cobb shared an image on Facebook

Happy Friday!

CrossFit Pulse posted an article
CrossFit East Decatur posted an article
CrossFit WV shared an image on Facebook

CrossFit Indulto shared a link on Facebook

You guys have been absolutely killing it the is week and the attendance has been OUTSTANDING. Let's keep it rolling into a 2 for 1 Friday!!!! A. For time: 21-15-9 Power clean 95/65 Bar facing burpees Rest 5 minutes 12-9-6 Power clean 135/95 Bar facing burpees B. "Midline" http://crossfitindulto.com/2016/04/29/42916

CrossFit Woodbridge posted an article
CrossFit North Fulton posted an article
CrossFit On the Square posted an article
CrossFit Woodbridge posted an article
Carolina CrossFit shared an image on Facebook

Friday April 29th, 2016 *** This Saturday we will be holding our lifting competition, The Famously Strong Lift Off, which will start at 10am. Therefore our group classes will be moved to 8am and 9am. Sorry for any inconvenience, we would love to have all of you come out and support the lifters!! A. RDL, build to a tough set of 6 @ 21X1 B1. Bent over barbell row, 4 x 6 @ 21X0; :60 rest B2. Double KB front rack hold, 4 x :30; :60 rest + 6 sets beginning one every :90: 100m run 7 deadlifts 185/125 + Hamstring mobility work of choice Kids Class @ 4pm Skill: Box Jumps WOD: Amrap in 10 minutes 4 box jumps 6 Kettlebell swings 12 sit ups

CrossFit S3 shared an image on Facebook

S3 Conditioning Friday: Master Event #3 2015 2 rounds for time of: 1,000-meter row 50 thrusters (65/45) 30 chest-to-bar pull-ups

CrossFit South Cobb posted an article
CrossFit Iconz shared a link on Facebook

No Excuses CrossFit shared a link on Facebook

Friday 4.29.16 https://t.co/aX86Rz3Nt7

No Excuses CrossFit posted an article
CrossFit South Cobb shared a link on Facebook

Gary Taubes: Prosecuting Sugar. By: Andréa Maria Cecil. http://journal.crossfit.com/2016/04/gary-taubes-prosecuting-sugar.tpl#featureArticleTitle #crossfitsouthcobb #CFSCathletes

CrossFit Iconz posted an article
CrossFit Intense posted on Facebook

Friday Alternating 14 EMOM: a) 5-Hang Power Snatches *Technique work. b) 15-Box Jump Overs 24/20" *alternating movements EMOM. For example minute 1 complete snatches. Minute 2 complete Box Jump Overs... 11.4 Open WOD 10 Minute AMRAP: 60-Bar Facing Burpees 30-OHS 120/90# 10-Muscle Ups *55+ Masters 110/75#

CrossFit Woodbridge shared an image on Facebook

Coach Linds and Jackson are back coaching at CFW. Great to have them both back in the saddle.

CrossFit Chronic shared an image on Facebook

We know how hard it is to get started - that's why we offer a complimentary 'No Sweat' Intro. You can request yours from our Contact page. http://crossfitchronic.com/contact-us/

CrossFit 285 shared a link on Facebook

CF Regionals will be at at the Georgia World Congress Center on May 20th - 22nd. Come join us in cheering for our Swift Iron Team?! Please click on the link to purchase tickets. Hope to see everyone there! https://www.cuetoems.com/cfregion_2016/OnlineTicketSales.aspx?l=atl

No Excuses CrossFit shared a link on Facebook

WOD WISDOM: Don't be afraid to practice.

No Excuses CrossFit posted an article
CrossFit North Fulton shared an image on Facebook

Martha pulls 300! #stronglikebull #strongpeoplearehardertokillthanweakpeople

CrossFit South Cobb shared an image on Facebook

Come give us a try, today! Email us at info@crossfitsouthcobb.com. *or* Call (404) 310-5332 to set up a time! #crossfitsouthcobb #CFSCathletes

CrossFit Rock Hill posted on Facebook

Please note: North Western High School is having a track meet today. We will meet at Rawlinson Middle School at 6pm for CFE Run Wod. Rawlinson is right next door to North Western. See ya there!

CrossFit Tyson's Corner shared a link on Facebook

CrossFit South Cobb shared an image on Facebook

❕NEW SHIRT ALERT❕ Our pro shop is restocked with brand new *ladies* tanks, t-shirts and *mens* t-shirts! Stop in and get one before they're gone.. Ladies colors: Teal, lavender, black, yellow & pink Mens colors: Black, yellow, powder blue, navy/royal blue. #crossfitsouthcobb #cfscathletes #eatsleeplift

CrossFit South Cobb shared an image on Facebook

Welcome to the team Fresh 'n Fit Cuisine! #crossfitsouthcobb #CFSCathletes

No Excuses CrossFit shared a link on Facebook

Happy Birthday Cathy! https://t.co/bqiVvRcepF

CrossFit Fairfax shared an image on Facebook

Reps For Rescue is 2 days away!!! Meet the Games Athletes supporting our Fundraiser!!! The top Fundraiser Campaigns will get the chance to work out with one of these amazing athletes! Please donate and help us end slavery!!! https://fundraising.ijm.org/campaign/3317/Reps-For-Rescue-/participants

CrossFit Reston shared an image on Facebook

Reps For Rescue is 2 days away!!! Meet the Games Athletes supporting our Fundraiser!!! The top Fundraiser Campaigns will get the chance to work out with one of these amazing athletes! Please donate and help us end slavery!!! https://fundraising.ijm.org/campaign/3317/Reps-For-Rescue-/participants

CrossFit Woodbridge shared an image on Facebook

Yay! It's national come get your stuff day. So, come get your stuff so we can keep the clutter down. Thanks guys.

North End CrossFit posted an article
CrossFit Rubicon posted an article
CrossFit Rife posted an article
CrossFit Rosslyn shared a link on Facebook

WOD Deadlift 3-3-3-3-3 12 Minute AMRAP of 12 DB Knee-to-Elbow (RX: 45#/25#, L2: 30#/15# L3: 20#/10#) 24 DB Alternating Lunges (RX: 45#/25#, L2: 30#/15# L3: 20#/10#) http://crossfitrosslyn.com/thursday-42816/

CrossFit Rosslyn posted an article
CrossFit 757 shared a link on Facebook

Deadlifts & Farmers Carry: AMRAP 20 15 Deadlifts (185/135) 100m Farmers Carry (1.5/1) KB or DB (55/35)

CrossFit 757 posted an article
CrossFit Tyson's Corner shared an image on Facebook

High intensity. #crossfit #cftysons #tireflips #wod #supportyourlocalbox

CrossFit Tyson's Corner shared an image on Facebook

Functional fitness. #crossfit #cftysons #tireflips #wod #supportyourlocalbox

CrossFit Tyson's Corner shared an image on Facebook

Constantly varied. #crossfit #cftysons #tireflips #wod #supportyourlocalbox

Compound CrossFit posted an article
CrossFit Rosslyn shared an image on Facebook

#whiteboard scores from today's #wod. #manmakers #doubleunders #crossfit #crossfitters #crossfitrosslyn #hangsquatcleans #frontsquats

CrossFit Rosslyn shared an image on Facebook

#doubleunders and #manmakers in today's #wod. Lots of them... #crossfitrosslyn #crossfitters #crossfit

Fentress CrossFit posted an article
Patriot CrossFit shared an image on Facebook

4-27-16

Patriot CrossFit posted an article
CrossFit Chesapeake posted an article
Ballston CrossFit shared a link on Facebook

CrossFit Fairfax posted on Facebook

Thursday, 04/28/2016 Part I: 12 minute alternating EMOM- -ODDS: 1 pressing snatch balance + 1 heaving snatch balance + 2 snatch balance -EVENS: Choose between 5 and 12 T2B. Maintain this the entire EMOM Part II: 10 min AMRAP- -3 power snatch (using last weight) -6 HSPU -12 box jumps (24/20) #snatch #olylifts

CrossFit Virginia Beach shared an image on Facebook

New ladies shirts.

CrossFit Virginia Beach shared an image on Facebook

New men's T-shirt styles

CrossFit Virginia Beach shared an image on Facebook

The new ladies crop tops have a nice crossed back on them! #girlswithmuscle #girlsthatlift #crossfitgirls #cfvb

CrossFit Reston shared an image on Facebook

Ecuador needs your HELP!

CrossFit Fairfax shared an image on Facebook

Updated Fundraising Campaigns!

CrossFit Reston shared an image on Facebook

Updated Fundraising Campaigns!!