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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.

Schedule:

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:
Strength:
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

Strength:
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

10-8-6-4-2
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:

Monday-Wednesday
Normal Schedule

Thursday and Friday
Closed
“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

Strength:

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.

WOD

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)

CrossFit Revamped posted on Facebook

Congrats to all who PR’d tonight! Just remember that the other portions of the workout are just as important as the lifting. Try to get excited about a better Row or a set of pull-ups, or even doing your 20 burpees without stopping or changing your pace. It is all about consistency and being good on multiple platforms. If you want to succeed in this sport, you cannot have holes I’m your game. This also goes for your fitness in general. Try not to specialize and put all your efforts towards one aspect of fitness. Attack them all with the same intensity and drive to improve. Tomorrow: We will be doing some de-loading tomorrow after all the volume today. Accessory Work: 3×20 GHD Sit-ups 5×5 Seated Box Jumps (as high as possible) 5×5 Push Press @65% (Please do not go heavier, this is just working on your movement patterns) WOD 3 Rounds for time: 15 Deadlifts (225/155) C (185/125) Rx (155/105) S 10 HSPU 5 MU 15 min. Time Cap For the WOD: HSPU (strict) C (kipping) Rx (push-ups or scaled HSPU) S MU -Rx may do Bar MU – Scaled will do 10 Strict Pull-ups & 10 ring dips

CrossFit Revamped shared an image on Facebook

Her name is Wendy. She is a piñata. Hahaha This will keep us busy after dinner on Saturday. Maybe we will sneak in a nice prize for y’all.

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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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week39 day1 http://wp.me/p3Bc8L-xs

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Please help spread the word. This is Mike Rhee's sister. Please help us get donors.

CrossFit Dark Element shared an image on Facebook

Shout out to CFDE's athlete Chris Monez @clearallaround for working the Daytona 500. His driver, Cole Whitt, is currently in 12th place. CFDE Coaches Staff and Athletes are proud of you and your crew - we're cheering you on from the box Chris!

CrossFit Oakdale posted on Facebook

No open gym today!

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Coach Matt hit 10 lb PRs on both lifts and took 2nd. Coach Tyler PRed his clean. Both our guys represented our gym well with beautiful technique. Also, we had the biggest cheering section. Our gym was represented honorably.

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CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 6 (Strength Cycle): Work to a heavy single in bench press -then- 5x3 bench press @ 85% 1RM -then- 5x3 Segment clean pulls @ 75-80% of clean 1RM (pauses at just off floor, then just above knee, then extend at the top) -then- AMRAP in 15 minutes: 5 Power Cleans 135/95# 10 Burpee Box-Jumps 24/20″ 10 Power Cleans 135/95# 20 Burpee Box-Jumps 24/20″ 15 Power Cleans 135/95# 30 Burpee Box-Jumps 24/20″ 4 Power Cleans 155/105# 10 Burpee Box-Jumps 24/20″ 8 Power Cleans 155/105# 20 Burpee Box-Jumps 24/20″ 12 Power Cleans 155/105# 30 Burpee Box-Jumps 24/20″ 3 Power Cleans 185/120# 10 Burpee Box-Jumps 24/20″ 6 Power Cleans 185/120# 20 Burpee Box-Jumps 24/20″ 9 Power Cleans 185/120# 30 Burpee Box-Jumps 24/20″ *If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.

CrossFit Envy posted on Facebook

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CrossFit Anywhere shared a link on Facebook

CrossFit Endurance and Mobility Class with Coach Karen, Saturday mornings at 9 at the Folsom gym!

CrossFit Anywhere shared a link on Facebook

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Team AMRAP with power cleans today. @crossfitredding @roguefitness #CrossFitRedding #crossfit #powercleans #wod #amrap #roguefitness

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