Saturday – 9/20/14 – 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
First, partners together will complete:
50 Wallballs
100 Push Ups
200 Air Squats

-Then-

P1 Back Squat while P2 Runs 200m
Then switch–Count total reps
P1 Shoulder to Overhead while P2 Rows 200m
Then switch–Count total reps
P1 Hang Cleans while P2 Runs 200m
Then Switch–Count Reps

-Then-
Complete 100 leg throwdowns between P1 and P2


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


Oct. 25 Maximus Day at Keeneland

Friday – 9/19/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M (heavier than last week)
4 Deadlifts
(increase # each set)
6rds
EMOM
4 Deadlifts
(same # as 1st set of E2MO2M)
-then-
“The Chief”
5 rounds
AMRAP in 3 min
3 Power Cleans
6 push ups
9 squats
Rest 1 min
For each cycle restart the AMRAP

- Cash Out -
Bi’s & Tri’s
3xDB Curl 21′s
3×12 JM Press

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

Oct. 25 Maximus Day at Keeneland

Thursday – 9/18/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M (heavier than last week)
4 Front Squats
(increase # each set)
6rds
EMOM
4 Front Squats
(Same # as 1st set of E2MO2M)
-then-
20min time cap
15 push press
200 m Run
30 deadlifts
400 m Run
30 push press
200 m Run
15 deadlifts
Then…
Finish with 50 med ball twists (1-1)

- Cash Out -
Chest Day
50 plate(on back) push-ups

- Academy 3.09 -

Class# 16/16
Skills Review:
Deadlift
front squat
thruster
PP
PJ
Power clean
Power snatch
-then-
“Baseline re-test”
500 m row
40 air squats
30 Abmat situps
20 pushups
10 pullups

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

Oct. 25 Maximus Day at Keeneland

Wednesday – 9/17/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M (heavier than last week)
4 Push Press
(incease # each set)
6rds
EMOM
4 Push Press
(Same # as 1st set in E2MO2M)
-then-
20min time cap
The 7′s
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

- Cash Out -
Back & Shoulders
3×12 inverted BB Row (bar on rack, pull chest up to bar)
3×12 DB Shrugs

- Academy 3.09 -

Class# 15/16
Barbell Complex:
Review:
Deadlift
Hang power clean
Thruster
-then
AMRAP in 10 min:
3 DL
3 HPC
3 Thrusters
after each round perform 10 wall balls
and add weight

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

Oct. 25 Maximus Day at Keeneland

Tuesday – 9/16/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M (heavier than last week)
4 Power Cleans
(increase # each set)
6rds
EMOM
4 Power Cleans
(use same # as 1st set of E2MO2M)
-then-
20min time cap
For time;
2 Rounds of:
21 KB Swings
15 wallballs
Then:
Row 250m
25 abmat sit ups
Then:
2 Rounds of:
15 KB Swings
12 wallballs
Then:
Row 500m
25 abmat sit ups
Then:
2 Rounds of:
9 KB Swings
9 wallballs
Then:
1K Row

- Cash Out -
Bi’s & Tri’s
3×12 KB Curls (hold KB in both hands by bell not handle)
3×12 Skull Crushers

- Academy 3.09 -

Class# 14/16
Power Snatch
-review OHS
-review HPS
-then-
12min AMRAP
5 power snatch
7 kb swings
9 push-ups
200m run

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

Oct. 25 Maximus Day at Keeneland

Monday – 9/15/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M (heavier than last week)
4 Back Squats
(increase # each set)
6rds
EMOM
4 Back Squats
(use same # as 1st set of E2MO2M)
-then-
20min to complete:
30 Burpees
8 hang cleans
30 Step ups total (S:box jumps)
8 hang cleans
30 KB swings
8 hang cleans
400m run
100 du’s (400 singles)
4 hang clean and jerk
15 KB swings
4 hang clean and jerk
15 Step ups (S:Box jumps)
4 hang clean and jerk
15 burpees
200m run
50 du’s (200 singles)

- Cash Out -
Chest Day
3×12 Ring Flyes
3×12 KB Bench

- Academy 3.09 -

Class# 13/16
Power clean and jerk
-review both
-then-
3 rounds:
10 clean and jerks
10 burpees
rest 1 min
-cash out-
couch stretch

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

Oct. 25 Maximus Day at Keeneland

Sunday – 9/14/14 – 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 (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

Oct. 25 Maximus Day at Keeneland

Saturday – 9/13/14 – Workout of the Day

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MAXIMUS KICKBALL TOURNAMENT TODAY
11am-1pm
Henry Clay Softball Field
Class Schedule
Palumbo – 8:30am ZONE, 9:30am Team CF
NAshland – 9:00am Weightlifting

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 -
 “Lets all go to breakfast after”
Group of 4 people
Team 1: 2 ppl (1p works @a time)
Team 2: 2 ppl (1p works @a time)
5min: Team 1- Max Pullups (S: C2B)
5min: Team 2- Find 1RM Font Squat (S: OHS) from rack
Rest 2min and Switch
5min Rest
Team 1: 500m row each
Team 2: 500m row each
then
Team 1: 50 PC
Team 2: 50 S2O
then Meet in the middle
100 Burpee Box Jumps (20″) – between both teams
Team 1: 50 S2O
Team 2: 50 PC
then
Team 1: 500m Row each
Team 2: 500m Row each
(If possible 1 rower per team)

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


Aug. 13 Maximus Kickball Tourament – TODAY
Oct. 25 Maximus Day at Keeneland

Friday – 9/12/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M
5 Deadlifts
(increase # each set)
7rds
EMOM
5 Deadlifts
(same # as 1st set of E2MO2M)
-then-
“U so Woderful”
21-15-9
Thrusters
Pullups
After each rd of Fran: In a 25m Length of Gym- 1x Throw Medball as far as possible, Wherever the medball hits the ground (Not rolls to stop), finish the remainder amount of length of the 25m with burpee broad jumps)
5 Min rest
4x NFT
20 GHD Situps
20 RDL’s (S: GHD GHR)
Rest in btwn rounds

- Cash Out -
Back & Shoulders
3×12 1 arm KB Rows
3×12 Front Delt Raises

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

Aug. 13 Maximus Kickball Tournament – TOMORROW!
Oct. 25 Maximus Day at Keeneland

Thursday – 9/11/14 – Workout of the Day

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“For me and my family personally, September 11 was a reminder that life is fleeting, impermanent, and uncertain. Therefore, we must make use of every moment and nurture it with affection, tenderness, beauty, creativity, and laughter.”
- Deepak Chopra M. D.

- Workout of the Day -
4rds
E2MO2M
5 Front Squats
(increase # each set)
7rds
EMOM
5 Front Squats
(Same # as 1st set of E2MO2M)
-then-
9/11 Tribute WOD
“Remember remember the 11th of September”

9min AMRAP
400m run (each run pick a new piece of equipment to carry, plate, med-ball, kb, sandbag, DB)

- rest 1 min -

11min AMRAP
9 T2B
11 S2O
9 burpees
11 power cleans
9 KTE
11 KBS (53/35)
9 burpees
11 power cleans
9 T2B
11 S2O


- Cash Out -
Bi’s & Tri’s
3×12 BB Curls
3×12 Overhead Plate Extensions

- Academy 3.09 -

Class# 12/16
Push Jerk
-review PP
-then-
5 rounds for time:
3 Push jerks
10 ball slams
30 single jumps (or doubles)
-cash out-
Prowler
3-5 trips

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

Aug. 13 Maximus Kickball Tournament
Oct. 25 Maximus Dat at Keeneland

Wednesday – 9/10/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M
5 Push Press
(incease # each set)
7rds
EMOM
5 Push Press
(Same # as 1st set in E2MO2M)
-then-
“Pumpkin Latte”
:30 on/:30 off x 6 rounds
Max Distance Farmer Carry
Wallball
Burpee Squat Thrusts to 6″ target

3min Rest

Then
Tabata – :20 on/:10 off x 16 rounds
Alternating Handstand Hold/Hollow Rock


- Cash Out -
Chest Day
3×12 DB Bench
3×15 Ring Push-Ups

- Academy 3.09 -

Class# 11/16
Review Life vs. Sport
Hang Power snatch
-cover OHS
-then-
OTM for 10 min
3 HPS
3 burpees
-cash out-
GHD sit-up
3x 8-10

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

Aug. 13 Maximus Kickball Tournament
Oct. 25 Maximus Day at Keeneland

Tuesday – 9/9/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M
5 Power Cleans
(increase # each set)
7rds
EMOM
5 Power Cleans
(use same # as 1st set of E2MO2M)
-then-
“Fist Bumps”
26 walking lunges (1-2)
20 Pullups
50 Step ups (S: Box Jumps)
50 Double Unders
26 Dips
20 K2E (S: T2B)
30 KBS
30 Ab Mat Situps (S: GHD Situps)
26 plate G2O (45/35)
20 Supermans (S: GHD Back Ext)
1x Max Set of Wallballs
(Score: Post time and Max Set of WB)


- Cash Out -
Back & Shoulders
3×12 Bent over Rows
3×12 Rear Delt Flyes

- Academy 3.09 -

Class# 10/16
Power Clean
-review hang power clean
-review deadlift
-review front squat
-then-
AMRAP in 10 min:
5 Power cleans
10 wall balls
200 m run

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

Aug. 13 Maximus Kickball Tournament
Oct. 25 Maximus day at Keeneland

Monday – 9/8/14 – Workout of the Day

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Article:

- Workout of the Day -
4rds
E2MO2M
5 Back Squats
(increase # each set)
7rds
EMOM
5 Back Squats
(use same # as 1st set of E2MO2M)
-then-
“Sweet Potayta’ ”

21 Deadlifts
*50 Unbroken Air Squats
21 Push Press
15 Deadlifts
*50 UB Air Squats
15 Push Press
9 Deadlifts
*50 UB Air Squats
9 Push Press
*Break in Air Squats = 100m run Penalty


- Cash Out -
Bi’s & Tri’s
3×12 Bicep Curls
3×12 Tricep Kick Backs

- Academy 3.09 -

Class# 9/16
Thruster
-review front squat/push press
-then-
“Fran”
21- 15- 9
Thrusters
pullups/ring rows
-cash out-
GHD Back Ext.
3x 12-15

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

Aug. 13 Maximus Kickball Tournament
Oct. 25 Maximus Day at Keeneland

Sunday – 9/7/14 – 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 (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

9/13 Kickball Tournament
10/25 Maximus Day at the Race

Saturday – 9/6/14 – Workout of the Day

We hope you enjoyed Hell Week!
Remember today is Bring A Friend Saturday and our Nutrition Seminar!
Come Celebrate Maximus’ 4 Year Anniversary with us Tonight at The Signature Club!!!!
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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 -
“Fuzy”
James Alvin Fuzy
Retired Lt Colonel US Army
Crossfitter at CF Countdown
Oct 17,1954 -
Aug 6, 2013
Fav wod: Fran

58 wall balls (age)
8 Burpees over bar (Aug)
21 Thrusters and 21 Pull-ups
6 burpees over bar (Aug 6)
15 Thrusters and 15 Pull-ups
13 burpees over bar (Aug 6, 13)
9 Thrusters and 9 Pull-ups
400m Plate carry (45/25)
Finish Karen (92 WB’s)

Teams of 2:
Each person completes all reps. When 1 person works, other rests.


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


9/1-9/6 Hell Week
9/6 Anniversary Party TODAY!!!
9/13 Kickball Tournament
10/25 Maximus Day at the Race
 

Friday – 9/5/14 – Workout of the Day

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Article:

- Workout of the Day -
“Grace-iane”
15 C&J (135/95)
-then-
21-15-9
Deadlifts (225/155)
HSPU
-then-
15 C&J (135/95)

- Cash Out -
Coach’s Choice

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

9/1-9/6 Hell Week
9/6 Anniversary Party
9/13 Kickball Tournament
10/25 Maximus Day at the Race

Thursday – 9/4/14 – Workout of the Day

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Article:

- Workout of the Day -
“Old School Elizabeth“
21 – 15 – 9:
Squat Clean
Ring Dip

- Cash Out -
Coach’s Choice

- Academy 3.09 -

Class# 8/16
Push Press
-review press
-technique
-then-
5 rounds for time:
5 Deadlifts
10 push press (use same bar)
15 abmat situps
30 single jumps (or double unders if capable)
-scale appropraitely
-discussion-
WOD Sportsmanship
-supporting classmates until completion
-team clean up

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
9/1-9/6 Hell Week
9/6 Anniversary Party
9/13 Kickball Tournament
10/25 Maximus Day at the Race

Wednesday – 9/3/14 – Workout of the Day

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Article:

- Workout of the Day -
“Naughty Nancy”
4 rounds:
600m Run
Life: 26 OH BB Lunges
Sport: 25 OHS

- Cash Out -
Coach’s Choice

- Academy 3.09 -

Class# 6/16
Front Squat
-technique
Dips
3x 8-10
-then-
EMOM for 10 min:
5 Front squats
5 Burpees
-cash out-
couch strectch
2 min per leg

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

9/1-9/6 Hell Week
9/6 Anniversary Party
9/13 Kickball Tournament
10/25 Maximus Day at the Races

Tuesday – 9/2/14 – Workout of the Day

Great turnout yesterday for the Kick-Off WOD of Hell Week
“Hell-en”
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Article:

- Workout of the Day -
“DT”
5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Push Press

- Cash Out -
Coach’s Pick

- Academy 3.09 -

Class# 5/16
Back squat
work up to a “heavy” set of 5
-then-
Amrap in 12 min:
10 wall balls
10 ring rows
10 kb swings
200m run

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

9/1-9/6 Hell Week
9/6 4th Anniversary Party
10/25 Maximus Day at Keeneland