The 6:00 am class up bright and early

Today is Rest Day at CrossFit Maximus

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

Upcoming Events:

*TONIGHT!*, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Legends night is this Saturday! Come out and join us!

Article: What It Takes To Be As Good As An Olympian

MWOD: TJ Murphy Edition and Hamstring Stiffness

Recipe: Easy Coconut Shrimp

 - WOD -

Push press
2 – 2 – 2 – 2 – 2 – 2
- then -
5 rounds for time:
5 front squats
7 Pull Ups
12 Burpees

 - Cash Out -

 Stretch out!!!

 - Academy -

No Academy Class on Friday

*See Academy schedule for class info

 Upcoming Events:

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Nick Lasko

Article: How to Get Big and Strong Like A Superhero

MWOD: The “Double Under” and The Rest of Your Athletic Life

Recipe: Easy Fajita Chicken

- WOD -

Every Minute on the minute for 13:00

2 power cleans (AHAP)
AMRAP T2B

- Cash Out -

3 Rounds:
Prowler Sprints

- Academy -

Class #16/16

*See Academy schedule for class info

Upcoming Events:

Article: How Would You Deal With This Unhealthy Coworker?

MWOD: Knee Pain On Stairs or Hills

Recipe: Easy and Delicious Sausage Frittata

- WOD -

AMRAP in 15:00:
400m Run
12 KBS (53/35)
12 Burpee

- Cash Out -

Work a weakness for 3:00

- Academy -

Class #15/16

*See Academy schedule for class info

Upcoming Events:

Sara Wood

Article: Sick from stress -The cortisol connection

MWOD: Knee Pain On Stairs or Hills

Recipe: How to Grill a Whole Fish

- WOD -

7 Rounds for time:
3 DL (275/185)
200m run
20 DU’s

- Cash Out -

Max hang from bar

- Academy -

Class #14/16

*See Academy schedule for class info

Upcoming Events:

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Renato Moriera

Article: Raw Milk Reality: Is Raw Milk Dangerous?

MWOD: Jill Miller Diaphragm Evolution Part 3: Eccentric Loading

Recipe: Recipe: Plantain Flour Pancakes

- WOD -

12:00 to find:
3 RM Back squat

- then -
9 – 7 – 5
Shoulder to OHD
Pullups

- Cash Out -

 Roll out! This week isnt getting lighter!

- Academy -

Class #13/16

*See Academy schedule for class info

Upcoming Events:

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Russ Upperman

- REST DAY -

Today is Rest Day at CrossFit Maximus

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

No WOD classes scheduled today

Share the pain Saturday!

*”Share the Pain” Saturday is a chance for CrossFit Maximus members to bring a friend, one time, to try out CrossFit Maximus’ strength and conditioning program.  If you decide to bring a bring a friend, please make sure to show up 15 minutes early so that a mandatory waiver can be filled out before they workout.  After you WOD, be sure to find on of our coaches, give them your feedback, and discuss with them about scheduling a one-on-one intro session to further introduce them to our program!  Welcome to CrossFit Maximus!

- WOD -

Tabata Trade-off
Share 16 rounds of:
(:20 sec on :20 rest, no :10 rest)
Air squats
Push ups
Abmat Sit ups (or GHD)
Push Press
DL
Mtn Climbers
Two people: 1st person does :20 of squats, 2nd person does :20 sec of squats until they complete 16 rounds, etc.

Upcoming Events:

Tonight at 8:00! – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Amy Carrington

Article: How to Eat Healthy At A Barbecue

MWOD: Pull Up; Pathomechanical Indicators

Recipe: Grilled Eggs with Mexican Chorizo

- WOD -

5 Rounds for time:
Run 400 m
5 Ring Push Ups
10 OHS (135/85)
15 Abmat Situps

- Cash Out -

5:00 Roll Out

 - Academy -

No Academy on Friday

*See Academy schedule for class info

Upcoming Events:

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Jason McLennan

Article: The Secret To Building Muscle

MWOD: Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2

Recipe: Pan Seared Halibut with Ginger Mango Salsa and Cilantro Sauce

- WOD -

15:00 strength ladder:
DL
Power Clean
Push press
Set bar at same weight for all 3 movements.
Rep Scheme: 10, 8, 6, 4, 2, 1
*add weight each rep scheme
(ex. 10 DL, 10 PC, 10 PP @ 95#, add weight 115# for 8 DL, 8 PC, 8 PP add weight, etc.)
Final weight on bar is what goes on board

- Cash Out -

No cash out

- Academy -

Class #12/16

*See Academy schedule for class info

Upcoming Events:

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Article: Is “Good Enough” Really Good Enough?

MWOD: The Hip Demands Of The Upright Torso

Recipe: Eating Paleo On A Budget

- WOD -

Baseline Remix:
500m row/run
40 air squats
30 situps
20 push ups
10 pull ups
Rest 2:00
repeat
Rest 2:00
repeat
*Total of 3 baselines

- Cash Out -

5:00 ROLL OUT

- Academy -

Class #11/16

*See Academy schedule for class info

Upcoming Events:

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Cara Cinnamond

Article: The Skinny on Fruit

MWOD: Jill Miller Fixes Your T-Spine and Crappy Breathing Mechanics

- Cash Out -

Max handstand hold – or – Max distance handstand walk

 - Academy -

Class #10/16

Upcoming Events:

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Article: You’re a Vegetarian. Have You Lost Your Mind?

MWOD: Pathomechanics and IT Band Hell

Recipe: Basil Pork Burgers with Mushrooms and Basil Garlic Mayo

- WOD -

Push Jerk - 3 – 3 – 3 – 3 – 3
- then -
14 wall balls, 1 burpee
13 wall balls, 2 burpees
12 wall balls, 3 burpees
11 wall balls, 4 burpees
…finish with 1 wall ball, 14 burpees

- Cash Out -

 5:00 – Work on Weakness!

- Academy -

Class #09/16

*See Academy schedule for class info

Upcoming Events:

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

April Russell

Today is Rest Day at CrossFit Maximus

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

- WOD -

Frans Twinzee: Partner WOD

For Time:

400m Team run
- then -
While one partner completes 21 Thrusters,
other Partner completes 21 Pullups
- switch -
15/15 switch
9/9 switch
- then -
400m Team run

Upcoming Events:

Friday, June 15 – Friday Night Fight Gone Bad – Event Page

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Carlee Richardson

- WOD -

12:00: Snatch Balance Fun and Squat Snatch Technique

- then -

“Annie”

50 – 40 – 30 – 20 -10:

Butterfly situps and DU

***FIGHT GONE BAD at 7pm!! ***

- Cash Out -

5:00 – Work on Weakness!

- Academy -

No Academy on Friday

*See Academy schedule for class info

Upcoming Events:

Friday, June 15 – Friday Night Fight Gone Bad – Event Page

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Article: Use Your Fear

- Cash Out -

5:00 – Work on Weakness!

- Academy -

Class #08/16

Article: Sleeping for Performance - CrossFit Journal

MWOD: Super Sumo Groin Mob

- WOD -

Dead Lift 5 x 5

- then -

15min

Every Minute On The Minute:

2 Hang PowerCleans

Max Double Unders

- Cash Out -

5:00 ROLL OUT!

 - Academy -

Class #07/16

*See Academy schedule for class info

Upcoming Events:

Friday, June 15 – Friday Night Fight Gone Bad – Event Page

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page

Beth Barr

Article: YOU Motivate Me! - CrossFit West Santa Cruz

MWOD: Tricky Elbow Fixes

- WOD -

Back Squat:
Warmup to 80% of 1RM

- then -

12 sets of 2 Reps (Same weight across board)

- then -

Tabata:
Alternate 16rds:
Weighted abmat situps
DB/KB Push Jerks

- Cash Out -

3 Prowler Pushes

 - Academy -

Class #06/16

*See Academy schedule for class info

 Upcoming Events:

Friday, June 15 – Friday Night Fight Gone Bad – Event Page

Saturday June 23 – CFM Pool Party/Cornhole Tourney – Event Page

Saturday, June 30 – Maximus Lexington Legends Night – Event Page

Saturday, July 7- Maximus Car Wash Fundraiser – Event Page