Saturday – 11/22/14 – Workout of the Day

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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 two
30min AMRAP:
1 person working at a time
P1 – 15 KB Swings
P2 -15 KB Swings

P1 – 15 Burpees
P2 -15 Burpees

P1 – 15 Hang power cleans
P2 – 15 Hang power cleans

Run 400m (together)

*The goal is to maintain a consistent pace for each round.


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


Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown
TODAY – BRING A FRIEND


Friday – 11/21/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Push Jerks
R1 – 8, R2 – 6, R3 – 4, R4 – 8
(increase # each set, go for an 8 rep max)
mobilize in between sets
-then-
2 Rounds For Time:
20min time cap
25 Step Ups (S: Box Jumps)
25 Jumping pull-ups
25 Kettlebell Swings
25 Walking Lunges (1-1)
25 Knees to Elbows
25 Push Press
25 Supermans (S: Back Extensions)
25 Wall Balls
25 Double unders

- Cash Out -
Couch Stretch 1min each leg

- Academy 4.0 -

No Academy today!
Try a ZONE class!

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

Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown

Thursday – 11/20/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Front Rack BB Lunges
R1 – 14, R2 – 10, R3 – 6, R4 – 14
(increase # each set, go for an rep max)
mobilize in between sets
-then-
4 Rounds:
20min time cap
400m Run
5-4-3-2-1
Push Press
Front Squat
Weighted Reverse Burpee*
(5 PP 5 FS 5 RB, 4PP 4 FS 4RB, 3…use a # you can go UB with)

*hold a KB, 10#weight, medball – CFer’s choice


- Cash Out -
Coaches Choice Stretch Out

- Academy 4.0 -

Class# 9/12
Push Skills
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

Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown

Wednesday – 11/19/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Hang Power Cleans
R1 – 8, R2 – 6, R3 – 4, R4 – 8
(increase # each set, go for an 8 rep max)
mobilize in between sets
-then-
15 C&J
15 Pull ups
15 Wall balls
12 C&J
12 Pull Ups
12 wall balls
9 C&J
9 Pull ups
9 wall balls

- Cash Out -
loose hang from bar to stretch out shoulders
5x15s

- Academy 4.0 -

No Academy today!
Try out a ZONE class!!

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

Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown

Tuesday – 11/18/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Bench Press
R1 – 8, R2 – 6, R3 – 4, R4 – 8
(increase # each set, go for an 8 rep max)
mobilize in between sets
-then-
Every 5min for 20min:
Run/Row 200m
30 Double Unders (90 singles)
20 KB Swings
10 Burpees
5 Goblet Squats
* The goal is to stay consistent with round time and to have time left at the end to rest

- Cash Out -
calf smash 1min each

- Academy 4.0 -

Class# 8/12
Pull Skills
5rds
5 Hang/Power Snatch
10 T2B or modified

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

Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown

Monday – 11/17/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Back Squats
R1 – 8, R2 – 6, R3 – 4, R4 – 8
(increase # each set, go for an 8 rep max)
-then-
The Incredible Hulk

20 minute AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats


- Homework -
roll out sore muscles

- Academy 4.0 -

Class# 7/12
Squat Skills
 9 minute Burpee-Fran “tester”
2min to complete 21 Thrusters
2min to complete 21 Burpees
1:30min to complete 15 Thrusters
1:30min to complete 15 Burpee
1min to complete 9 Thrusters
1min to complete 9 Burpees
If you complete the reps required you may move on to the next set before time is up, if you don’t finish the reps in time you move on when time is up.

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

Dec. 1 The Holiday Huff and Puff
Dec. 11 Holiday Throwdown

Sunday – 11/16/14 – Workout of the Day

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- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

New ZONE location at E. Vine
Holiday Schedule coming soon

Saturday – 11/15/14 – Workout of the Day

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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 -
Share the Pain Teams of 2!

WOD 1:
3:00 min AMRAP:
Synchronized Back Squats
Work together, rest together, goal is 40 reps

Rest 2:00

WOD 2:
8:00 AMRAP
30 Air Squats
20 Mountain Climbers
10 Pushups
5 Medball Squat thrust to OH w/medball
Alternate between partners, each person completes all reps

Rest 2:00

WOD 3:
10:00 EMOTM
First :30 – 1 Bear Complex
Second :30 – AMRAP Wall Balls
Alternate between partners

**Share the Pain drop ins use DBs
for Sync. Squats and Bear Complex**


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


New ZONE location at E. Vine
Holiday Schedule coming soon


Friday – 11/14/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Push Jerks
R1 – 3, R2 – 6, R3 – 9, R4 – 12
(same # across, heavier than last week)
immediately after the push jerks perform 6-10 DB Rows each arm
-then-
50 V-Ups Buy In
then

RD 1:
18 DB/KB Push Press,
12 DB Front squat,
6 DB Snatch (each arm),
200m Run
RD 2:
15 PP, 10 FS, 5 DB SN, 200m Run
RD 3:
12 PP, 8 FS, 4 DB SN, 200m Run
RD 4:
9 PP, 6 FS, 3 DB SN, 200m Run


- Cash Out -
Coaches Choice for Recovery

- Academy 4.0 -

No Academy, try out a ZONE class!


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

New ZONE location at E. Vine
Holiday Schedule coming soon

Thursday – 11/13/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Front Rack BB Lunges
*mod with goblet lunges
R1 – 4(total), R2 – 8, R3 – 12, R4 – 16
(same # across, heavier than last week)
immediately after the lunges perform 6-10 strict Ring Rows
-then-
400m run/row
then
4 Rounds
20 Wall Balls
15 KBS
10 T2B
then
400m run/row

- Cash Out -
Coaches Choice for Recovery

- Academy 4.0 -

Class# 6/12
Push Skills
-WOD-
10min AMRAP
5 Push Press
15 KBS
1min Jump Ropes/DU

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

New ZONE location at E. Vine
Holiday Schedule coming soon

Wednesday – 11/12/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Hang Power Clean
R1 – 3, R2 – 6, R3 – 9, R4 – 12
(same # across, heavier than last week)
immediately after the HPC’s perform 5 push-ups, 5 wide grip push-ups, and 5 diamond push-ups
-then-
3 min AMRAP:
5 C&J
15 DU
rest 1 min
4 min AMRAP:
4 C&J
15 DU
rest 2 min
5 min AMRAP:
3 C&J
15 DU

- Cash Out -
Coaches Choice for Recovery

- Academy 4.0 -

No Academy today 
Sign up for a ZONE class!!!

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

New ZONE location at E. Vine
Holiday Schedule coming soon

Tuesday – 11/11/14 – Workout of the Day

Please join us today on Veteran’s Day as we remember those who have served our country
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Article:

- Workout of the Day -
4 rds E2MO2M
Bench Press
R1 – 3, R2 – 6, R3 – 9, R4 – 12
(same # across, heavier than last week)
immediately after the bench press perform 15 Band Pull-Aparts
-then-
“Armistice”
9 min AMRAP
100m Sprint
11 Sit ups
11 Air Squats
100m Sprint
22 Sit ups
22 Air Squats
**Add 11 reps to Sit ups and Air Squats to each additional round**Rest 2 min9 min AMRAP
100m Sprint
11 Push ups
11 Step ups
100m Sprint
22 Push ups
22 Step ups
**Add 11 reps to push ups and step ups each additional round**


- Cash Out -
Coaches Choice for Recovery

- Academy 4.0 -

Class# 5/12
Pull Skills
-WOD-
10min EMOM
3 HPC or PC
3 strict Pull-Ups

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

New ZONE location at E. Vine
Holiday Schedule coming soon

Monday – 11/10/14 – Workout of the Day

We want to wish Coach/Athlete Jennifer Smith the best of luck on her new adventure with Reebok CrossFit One in Boston, MA.  We are proud of you and can’t thank you enough for the time and energy you have given to Maximus.  You will be missed!
Article:

- Workout of the Day -
4 rds E2MO2M
Back Squats
R1 – 3, R2 – 6, R3 – 9, R4 – 12
(same # across, heavier than last week)
immediately after the squats perform 6-10 strict dips
-then-
With a running clock
A. At the 0:00 mark:5 min AMRAP
5 Bar Facing Burpees
10 Thrusters
15 Pullups (Sport: C2B)

B. at 5:00min
5 min to establish a

5RM Hang Power Clean (Sport: 5RM Hang Snatch)C. at the 10:00
18-12-6
Deadlifts
HSPU (Sport: Strict hspu)
(10 min. time cap)

One barbell for all three wods


- Cash Out -
Coaches Choice for Recovery

- Academy 4.0 -

Class# 4/12
 Squat Skills
-WOD-
3rds – 10min Time Cap
5 DB/BB Front Squats
200m Run
10 Sprinter Sit-Ups (1-1)

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

New ZONE location at E. Vine
Holiday Schedule coming soon

Sunday – 11/9/14 – Workout of the Day

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- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

E. Vine ZONE location open to Public

Saturday – 11/8/14 – Workout of the Day

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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:
run 600m w/med ball
50 wall balls
60 step ups/box jumps
50 push press
60 partner med ball sit ups
50 bar facing burpees
run 600m w/med ball
*both partners run 600m together,
the med ball
can’t touch the ground the
ENTIRE WORKOUT.
if it does: both partners perform:
100m penalty run

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


E. Vine ZONE location open to Public

Friday – 11/7/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Push Jerks
R1 – 4, R2 – 8, R3 – 12, R4 – 16
(same # across, heavier than last week)
immediately after the push jerks perform 6-10 DB Rows each arm
-then-
for time
(15min time cap):
10 rounds:
3 burpees
6 alt kb/db clean and jerk(total)
(S: alt kb/db snatch)
9 wall balls
rest 90sec,
Max distance row in 2mins

- Cash Out -
Coach’s Choice Stretch

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

E. Vine ZONE location open to Public

Thursday – 11/6/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Front Rack BB Lunges
*mod with goblet lunges
R1 – 6(total), R2 – 10, R3 – 14, R4 – 18
(same # across, heavier than last week)
immediately after the lunges perform 6-10 strict Ring Rows
-then-
For time:
Sprint 100m
then,
15-12-9–6-3
burpee step ups
(S: burpee box jumps)
toes to bar
then,
Sprint 100m

- Cash Out -
Coach’s Choice Stretch

- Academy 4.0 -

Class# 3/12
 
Push Skill Work:
WOD:
14min EMOM
5-7 Deadlifts
7-10 Push-Ups

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

E. Vine location opens to Public

Wednesday – 11/5/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Hang Power Clean
R1 – 4, R2 – 8, R3 – 12, R4 – 16
(same # across, heavier than last week)
immediately after the HPC’s perform 5 push-ups, 5 wide grip push-ups, and 5 diamond push-ups
-then-
For time:
50 Hang squat clean thrusters
*every time you drop the bar perform:
10 double unders
5 abmat sit ups

- Cash Out -
Coach’s Choice Stretch

- Academy 3.0 -

Day off, try out a ZONE class!!
 

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

E. Vine location opens to Public!

Tuesday – 11/4/14 – Workout of the Day

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Article:

- Workout of the Day -
4 rds E2MO2M
Bench Press
R1 – 4, R2 – 8, R3 – 12, R4 – 16
(same # across, heavier than last week)
immediately after the bench press perform 15 Band Pull-Aparts
-then-
For time:
3 rounds:
400m Run
10 hspu
30 kbs
rest 1min,
Max Static hold:
Dead hang from pull up bar
with med ball between knees
Score separately

- Cash Out -
Coach’s Choice Stretch

- Academy 4.0 -

Class# 2/12
Pull Skill Work:
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

E. Vine location open to Public

Monday – 11/3/14 – Workout of the Day

Don’t forget! E. Vine opens with a full schedule today and we have some minor changes in our CF, Academy, and Specialty Class schedule!!!
View the changes here
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Article:

- Workout of the Day -
4 rds E2MO2M
Back Squats
R1 – 4, R2 – 8, R3 – 12, R4 – 216
(same # across, heavier than last week)
immediately after the squats perform 6-10 strict dips
-then-
8min AMRAP
ascending ladder by 3
Thrusters
Pull ups (S: C2B)
-rest 2 min-
1min Max rep burpees over bar

- Cash Out -
Coach’s Choice Stretch

- Academy 4.0 -

Class# 1/12
 
Squat Skill Work
WOD:
2x7min AMRAPs
1min rest in between rds
5 Wall Balls (or Goblet Squats)
10 Sit-Ups
15 Jump Ropes

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

E. Vine ZONE location opens!!! – TODAY