In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Article: Air Force Staff Sgt. Timothy P. Davis

MWOD: An MWod Model for Post Surgery/Post Injury Rehab

- WOD -

“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 - Academy -

No Academy on Fridays

*See Academy schedule for class info

Upcoming Events:

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Share the Pain Saturday (Held in Boot Camp room this week)

Saturday – June 2, 2012 – Garage Games Series – “The Bluegrass Beat Down”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

Article: A community salutes 1st Lt. Ashley White Stumpf, who died in …

MWOD: Measuring Lifestyle and Nutrition

- WOD -

“White”
5 Rounds for time:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

- Academy -

Hero Week – Scale the daily WOD

*See Academy schedule for class info

Upcoming Events:

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Share the Pain Saturday (Held in Boot Camp room this week)

Saturday – June 2, 2012 – Garage Games Series – “The Bluegrass Beat Down”

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

MWOD: Warm Up: Erin Cafaro-Rowing (Olympic Gold Medalish)

- WOD -

“Helton”

Three rounds of:

Run 800 meters

30 reps, 50 pound dumbbell squat cleans

30 Burpees

**Scale accordingly**

- Cash Out -

 Roll out and Recover – Drink plenty of water this week!

 - Academy -

Academy Hero Week – Scale daily WOD

*See Academy schedule for class info

Upcoming Events:

Maximus Summer 2012 Tees ($25) and Tanks ($20)

Maximus Summer 2012 T-Shirts and Tank Tops are now on sale at CFM!

Makes a great Father’s Day gift! (June16)

T-Shirts:

• 50/50 Blend American Apparel Tee (Grey is 50/25/25)
• Available Colors are Grey, Blue, and Black
• Maximus lettering on left shoulder in front, “Rest Later” on back
• Price: $25.00 (You can charge it to your account)

Women’s Tank Tops:

• 65/35 Ploy/Cotton blend
• Available in Teal, Pink and Black
• Maximus lettering on front, “Rest Later” and Female Lifter on back right
• Price: $20.00 (You can charge to your account)

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Article: CPT Daniel Whitten – Military Times.com

MWOD: Movement Transfer Exercise: The Pushup & The Slingshot

- Hero WOD -

“Whitten”
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

- Academy -

Hero Week – Academy classes do scaled version of daily WOD

*See Academy schedule for class info

Upcoming Events:

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series – “The Bluegrass Beat Down”

Article: Lt. Michael P. Murphy

MWOD: Dewd, Your Bed Is Trashing You and Making You Slow and Weak

- WOD -

***9:30 am CLASS ONLY***

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Upcoming Events:

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm for Gold members and above

Jason McLennan

Article: Teamwork

Recipe: Fried Egg “Sandwich” Tacos

MWOD: I Wish I Could Squat Jerk

- WOD -

Five person team:
5 Rounds:
400m run
15 DB/KB Thrusters
15 Pull-Ups
15 Push-ups
15 Abmat situps
*Each person will complete each movement 5 times
**Teammates must rotate once all al done with current movement

Upcoming Events:

Monday – May 28, 2012 – Memorial Day “Murph” – 9:30 am WOD Only

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Maximus Boot Camp

Article: 5 Health and Nutrition Researchers You Need to be Following

Recipe: Mexican Meatballs

MWOD: Baby Mommas, Double Unders, Bladder Control, and a Little Bit of Pee?

- WOD -

100 DU’s
- then -
3 Rounds:
10 Ring Rows (Adv. Inverted Ring Row)
12 KBS (53/35)
:30 Plank Hold
- then -
100 DU’s

- Cash Out -

 Light 1-mile jog

- Academy -

No Academy Classes on Friday

Harold Dennis

Article: 5 Bad Reasons to Not Exercise (And Why Our Brains Use Them)

MWOD: Dealing With Old Junky Tissue

- WOD -

Push Press
3 – 3 – 3 – 3 – 3
- then -
3 Rounds:
:60 Power Cleans 135/95
:60 Burpees
:60 Rest
*Count total reps

- Cash Out -

Prowler Sprints

 - Academy -

Class #16/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph” – 9:30 am WOD Only

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

3..2..1...GO!

Article: Body Image

MWOD: Improving the Bottom Position of Your Squat, Loaded Happy Baby

- WOD -

AMRAP in 12:00
400m Run
20 DB/KB Snatch (10 each arm) 55/35
15 Pull-Ups
10 GHD or 15 Abmat situps

- Cash Out -

Heavy Yoke Walk or Rack Carry

 - Academy -

Class #14/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph” – 9:30 am WOD Only

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Jimmy Stanley

Article: Fish Oil by: Lift Big Eat Big

MWOD: Adaptation Error: No Cool Down

- WOD -

Snatch Balance
3 – 3 – 3 – 3 – 3
- then -
3 Rounds:
400m Run
20 T2B
15 Ring Dips
10 Box Jumps*
*Must jump to other side of box – full jump or from box

- Cash Out -

B2B Tabata Air Squats

 - Academy -

Class #14/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph” – 9:30 am WOD Only

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Article: Grip It & Rip It

MWOD: Super Sumo Groin Mob

- WOD -

AMRAP in 20:00
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

- Cash Out -

Roll out!

 - Academy -

Class #13/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Dave Doolin

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm for Gold members and above

Matt Butler and Derrick Stanifer

Article: In Defense of Fat!!

MWOD: A Better Upper Back Extension-izer

- WOD -

AMRAP IN 20:00
400m run as team
50 thrusters ea
50 pullups ea
50 kb swings ea
50 abmat Situps ea
*Teams of 2 – one person working at a time

Upcoming Events:

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beatdown”

Article: Raw Carrots? WTF?

MWOD: Episode 265/365: 100 Episodes Left, Now Go Open Your Hips

- WOD -

AMRAP IN 12:00
5 Hang power Cleans
7 ring dips
20 Double Unders

- Cash Out -

20 band pull aparts
Max burpees in 1:00
20 band pull aparts

 - Academy -

No Academy Classes on Fridays

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Andrew Miller

Article: 3 Brazen Lies the Food Industry Would Like You to Believe

MWOD: Torque and Trunk Stability Part 1: How to Stand

- WOD -

7 rounds or time:
3 shoulder to overhead
10 ring rows
20 goblet squats

- Cash Out -

Heavy rack carry or yoke walk – 3 trips down and back

 - Academy -

Class #11/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Todd Slusher

Article: REGIONAL REPORT: CLOSE RACES IN FINAL EVENT

- WOD -

For time:
50 DU
40 KBS
30 sit ups
20 pullups
10 pistols (5ea leg)
Then back up the ladder starting with 10 pistols

- Cash Out -

Max hang from bar

 - Academy -

Class #11/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Chris Walker in the Snatch Ladder - Central East Regionals

Article: CrossFit Games Update: Regionals Week 3, Day 3

MWOD: Hand Stand Push Up or Jerk Overhead Mobility (Closed Chain)

- WOD -

5 rounds for time:
7 deadlift (275/185)
15 burpees
rest :30 between

- Cash Out -

800m run -or- 1000m row for time

 - Academy -

Class # 10/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Lisa Hill - Our girl who got us to Cali with her last clutch Muscle up!

Article: 2012 CrossFit Regional Showdown

- WOD -

Front squat:

5 – 5 – 5 – 5 – 5

- then -

AMRAP IN 9:00
10 push press (115/75)
Run 200m
10 Toes to bar

- Cash Out -

Foam Roll

 - Academy -

Class #09/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!