Friday 3/6/15- -workout of the day

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Article:
8rds
EMOM
3 Weighted Jumping Squats(30-40% 1RM BS)
*BB on back (mod to KB goblet hold)
*1s pause between jumps
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Weighted Jumping Squats with same weight
-then-
Crossfit Open
15.2
Running clock: 
0:00-3:00
2 rounds
10 ohs 
10 chest to bar pull up
3:00-6:00
2 rounds 
12 ohs 
12 c2b..
rep increase by 2 every 3 mins

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy today!! Go try ZONE and come to FRIDAY NIGHT LIGHTS!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Friday Night Lights 15.2 @ 6pm at Palumbo!

 

thursday 3/5/15- workout of the day

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Article:
2rds
E2MO2M
7 Thrusters
2rds
E2MO2M
6 Thrusters
2rds
E3MO3M
5 Thrusters
*add weight each round
*2 attempts at a 5RM
-then–
21-15-9

T2B
One Arm DB Snatches 

@ the 8 min. mark:

21-15-9

DU
DB Walking Lunges (each leg)



- Cash Out -

- Academy 4.0

Class#3 /12
Press skill: 
push up
dip
Bench press 5×5
—then–
10min EMOM
5 Deadlifts
5 Push-Ups

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Wednesday 3/4/15– workout of the day

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Article:
12min EMOM
Odd min perform:
1 Clean DL
1 Clean Pull
1 Clean High Pull
1 Power C&J (S;C&J)
Even min perform:
3 strict chin-ups
3 strict HSPU
-then-
Isometric 20′s

20 cal Row

20 HSPU
(:20s HS hold @ 10 rep and 20 rep mark)

20 Power Cleans 
(:20s Front rack hold @ 10 rep and 20 rep mark)

20 V ups
(:20s Hollow Rock hold @ 10 rep and 20 rep mark)

20 Shoulder to Overhead 
(:20s OH hold @ 10 rep and 20 rep mark)

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy class today! GO try a ZONE CLASS!!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

15.2 Viewing party/ Spitz vs. Rick throwdown- Thursday at 8pm at palumbo!
Friday Night Lights- 3/6/15 6pm-8pm @ Palumbo!

 

Tuesday 3/3/15- workout of the day

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Article:
8rds
EMOM
3 Push Jerk (125% 1RM strict press)
*focus of speed through mvmt
*same weight across
rest 2 min
ME
Push Jerk with same weight
-then-
12 min. EMOM:

Rds 1, 2, 3:
3 Front Squats (95/65, 135/95)
3 Burpees
3 Pullups (or Ring Rows)

Rds 4, 5, 6:
4 Front Squats
4 Burpees
4 Pullups

Rds 7, 8, 9:
5 Front Squats
5 Burpees
5 Pullups

Rds 10, 11, 12:
6 Front Squats
6 Burpees
6 Pullups

** If you are unable to complete all reps in the minute, rest 1 minute then finish the remainder of 12 min. with:
EMOM:
4 Front Squats
8 Tuck Crunches

- Academy 4.0-

Class# 1/12

Pull SKill:
Kettlebell swing
WOD: 
12min AMRAP
Row 200m to start each rd
3-6-9…
Life: Step-ups Sport: Box Jumps
KBS
Burpees

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Thursday Night Throwdown – 3/6/15

Friday Night Lights – 3/7/15

Sunday 3/1/15- Rest Day

- REST DAY -
Today is Rest Day at CrossFit Maximus

UNLESSSSSS…..

You’d like to come get some Open prep in with Coach Erica

2:00p – 3:00p @ Palumbo! ( Child care available!)

Maxim-us Specialty Classes

FREE Intro to CrossFit Class
Maximus Recovery WOD
The Maximus Academy
Maximus Power Athlete
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
- Upcoming Events

Friday Night Lights Week 1 Recap

FridayNightLights_1x1

Happy Saturday Maximites!

We had an exciting first Friday Night Lights to kick off the start of The Open! Here’s a quick re-cap of the amazing things that went down! To view some photos of the event you can follow the link:    Here

We had close to 70 athletes run through 15.1/15.1a in 7 different Heats! The effort and excitement was palpable! Many people performed at a level they didn’t think possible! PR’s were hit and many started to understand what they are truly capable of! Great job to all the athletes who participated!

The spectators were amazing! They kept the athletes pumped up all night and were supportive, interactive and always willing to shout the encouragement needed at just the right moment!!! Thank you all so much for showing up and cheering on your friends, family and loved ones!

The vendors/sponsors had some amazing set ups:

  • MassageFit was in the house giving out free massages and offering discounts to those who attended FNL! Don’t hesitate to take them up on this offer!
  • Team Maximus showed up to the party, raffling off some awesome CF Games Gear! They will continue to do this during the rest of the Open at FNL and Thursday Night Throwdowns! #maximusempire
  • SWORD uplifted the de-hydrated AND let us be one of the first and only gyms to weigh in on what their new flavor should be! Thank you Brad and Shawn my vote is green apple! ;)
  • Advocare was in the house with Barry Corse who was handing out free samples of Spark, an energy/vitamin drink. He also gave out a tub of Spark to a lucky raffle winner!
  • KORT PT’s, Stephen Karamb enlightened the crowd by talking about FMS(functional movement screening) and offering kinesio-taping for those who had minor tweaks and twinges.
  • Bridge Fitness was in attendance selling gear and workout accessories to anyone in need!
  • Athenian Grill sent us out some delicious food that was demolished early on in the night!

A big thanks to all who came and set up shop!

The two ladies who won the Video Submission were Bonnie Dailey and Kelsey Borza with Team Borzabon!! They won a golden kettlebell medal, a full tub of SWORD, a 60min massage, and some miscellaneous workout accessories! Keep an eye out for this week’s challenge and you could be next week’s winners!!!

Sunday will be our make-up day for those who missed out on the awesomeness that was FNL! Come to Palumbo from 3-4pm and we will make sure you get judged!

Don’t forget to submit your score in the CrossFit Games website, games.crossfit.com so that we can validate your score and you can see where you stack up with your peers!

Stay tuned for all the exciting updates we will be posting early this week for FNL #2 on 3/7/15!!!!!

Saturday 2/28/15- tag team saturday

Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
Teams of 2
Press 5 x 5 (HAP) E2M

Then

4 rounds for time:
20 DB Thrusters, 45/30#
20 Pull-ups *Bring a friend: ring rows 
20 Burpee Box Jumps, 24″/20″
1 min max weight plank hold each-1 partner at a time.

*partition as needed

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


Friday 2/27/15- workout of the day

IMG_0627
Article:
8rds
EMOM
5 Dimmel DL (50-60% 1RM DL)
*Focus on speed and power!
*same weight across
rest 2 min
ME
Dimmel DL with same weight
–then-
15.1
?????

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy today!! Go try a zone class then come cheer on everyone at Friday Night Lights!!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Friday Nights Lights starts at 6pm @ Palumbo!!

 

Thursday 2/26/15- workout of the day

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Article:
- Workout of the Day -
2rds
E2MO2M
7 Close Grip BP
2rds
E2MO2M
6 Close Grip BP
2rds
E3MO3M
5 Close Grip BP
*add weight each round
*2 attempts at a 5RM
-then-
10-1 Buy In Elevated Single Leg Hip PopUps (10-10,9-9,8-8…1-1)
Rest 1 minute
9 Back Squat (L: 135/95) (S:185/125)
21 Ring Pushups
7 Back Squat
15 Ring Pushups
5 Back Squat
9 Ring Pushups
Rest 1 minute
1 min AMRAP MedBall Twists

- Cash Out -

- Academy 4.0

-

Class#12 /12
Pull skill: 
Snatch & modifications
Then,
Baseline
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Viewing Party for 15.1 announcement– 2/26 8pm!
Friday Night Lights 2/27 @ 6pm @Palumbo!

Wenesday 2/25/15- workout of the da

image

                     - Workout of the Day -

12min EMOM

Odd min perform:

1 Snatch DL

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch (S: Snatch)

Even min perform: 3 strict pull-ups 3 strict dips

-then-

20min EMOM:

1 Deadlift + 1 Clean + 1 Front Squat + 1 Split Jerk

3 KB Side Obliques each side L: 135/95 S: 195/125

- Academy 4.0

-

Class# /12
NO academy today!! Go try a ZONE class!

- Maximus Specialty Classes -

FREE Intro to CrossFit Class
The Maximus Academy
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
- Upcoming Events-

Tuesday 2/24/15- workout of the day

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Article:
8rds
EMOM
3 (2s) Pause Bench Press
*focus on speed out of the pause
*same weight across
rest 2 min
ME
Bench Press with same weight, no pause
-then-
Cuatro Amigos
Tabata’z
Teams of 4
*Start on different exercises
*Post total team score

8x
Tabata
:20sec Double Unders (Mod:Attempts)
:10sec Single Unders

1min to transition

8x
Tabata
Bottom to Bottom Airs Squats
:20 sec Work
:10 sec Hold in bottom

1 min to Complain

8x
Tabata
Push Jerks (135/95)
:20 sec Work
:10 sec Rest

1 min to transition

8x
Tabata
Row for Calories
:20 sec Work
:10 sec Rest

- Cash Out -

- Academy 4.0

Class#11 /12
Clean & Modifications
WOD:
4rds
3min on 1min rest
3 Power Clean + Front Squat (or Clean if able)
6 Push Ups
9 KBS

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

15.1 reveal party 8pm @ Palumbo! Thrsday 2/26
Friday Night Lights @ Palumbo 2/27

Monday 2/23/15- workout of the day

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Article:
2rds
E2MO2M
7 Front Squats
2rds
E2MO2M
6 Front Squats
2rds
E3MO3M
5 Front Squats
*add weight each round
*2 attempts at a 5RM
-then-
CF Chipper
All Broken up
3x
5 Squat Cleans 
10 Toes to Bar
10 Box Jumps (24/20)
3x
10 Dips (S: 15/10 MU)
10 DB/KB Push Press 
10 Double Unders
3x
5 Thrusters 
10 Pullups
10 Burpees

Finish:
100m OH Walking Lunges

- Cash Out -

- Academy 4.0

-

Class# 10/12
OHS
&
modifications
-then–
14min EMOM
- odd minutes 5 OHS (alternate with overhead lunges) (PVC or empty BB)
- even minutes AB Mat sit-ups (alternate with plank hold)

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday 2/21/15- Workout of the day

image
Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
Teams of 3

4rds
30 strict pull-ups
30 strict dips
30 push-ups
*Split all reps into 5′s, one person working at a time

6rds
5 DL (135/95)
5 HPC
5 S2O
*each team member completes the round before next peson goes

1500m row
*each person rows 500m. While they are rowing the other 2 partners complete max reps of synchronized plate burpees (25/10) (both partners chest’s are on the ground at the same time, touch the plates together overhead to complete the rep)

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

Friday 2/20/15- workout of the day

image
Article:
Yoke Carry
Groups of 2-4
come out of rig carry loaded BB on back
walk out from rack to wall and return to rack
12 min to take 6 trips
try to stick to E2MO2M for 6 rounds
increase # each round
-then-
3 rds
1min max calorie row
1min max KBS (53/35) (S: American)
1min max Push Press (95/65)
1min max burpee over the bar
rest 1 min

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy today!! Go get in the ZONE!!

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Thursday 2/19/15- workout of the day

IMG_0606

- Workout of the Day -
Upper Body Circuit
3rds
max pull-ups (12 max for assisted)
max push-ups
12 banded lat pull-down
rest 2 min

after 3rds
collect 5 rope climbs
-then-
7rds
5 HSPU (S: strict)
20 DU
20 Sit-ups
5 Front Squats 

- Cash Out -

- Academy 4.0

-

Class# 9/12
Press skill: 
Jerk
WOD:
For Time:
3 Press, 3 Push Press, 3 Push Jerk UB
15 air squats
200m run
3 Press, 3 Push Press, 3 Push Jerk UB
30 air squats
400m run
3 Press, 3 Push Press, 3 Push Jerk
15 air squats
200m run

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

Wednesday 2/18/15- WOrkout of the day

16549971875_6125f86c21_z
Article:
2rds
E2MO2M
5 C&J (S: Snatch)
2rds
E2MO2M
3 C&J (S: Snatch)
2rds
E3MO3M
1 C&J (S: Snatch)
*add weight each round
*2 attempts at a 1RM
-then-
12min AMRAP
10 Step Ups/Box Jumps (24/20)
10 Deadlift (185/125)
10 Push-Ups (knees and thighs can’t touch the ground)

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy today!! Go try a ZONE class!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

Tuesday 2/17/15-workout of the day

No Morning classes Tomorrow due to weather conditions! Be Safe everyone!!
FullSizeRender (6)
Article:

- Workout of the Day -
Farmer’s Walk
Group up
Load up two BB’s, KB’s, DB’s, trap bar, or farmers handles
walk out from rack to wall and return to rack
12 min to take 6 trips
try to stick to E2MO2M for 6 rounds
increase # each round
-then-
400m run/row
20 med ball squat thrust to wall ball 
20 DB snatches (total) 
400m run/row
20 Power Cleans 
20 S2O
400m run/row
20 Pull-Ups (S: C2B)
20 med ball squat thrust to wall ball

- Cash Out -

- Academy 4.0 -

Class#8 /12
Pull skill: 
Hang Power snatch
Power snatch
WOD: 
3 rounds
5 hang power/power snatch
10 k2e/t2b

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz