Thursday 1.10.19

by Admin | January 9, 2019 | WODs and News | 0 Comment

Morgan

 

"Turbo"
4 Rounds
30 sec on: 30 sec off
Bike
KB SDHP
Candle Sticks

News

New 6 week Winter Nutrition Challenge with E4 Nutrition!
January 28- March 10th
Kick off on January 26th
More info hereSign up at the gym or email kerri@e4-nutrition.com with any questions

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Bring a Friend Thrusday is this week!!  DM your bestie and get them out!


Wednesday 1.9.19

by Admin | January 8, 2019 | WODs and News | 0 Comment

Jeff

 

"Nitro"
10 min AMRAP
3 Power Cleans (185#/115#)
10 HSPU
10 Box Jumps (24"/20")

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Bring a Friend Thrusday is this week!!  DM your bestie and get them out!


Tuesday 1.8.19

by Admin | January 7, 2019 | WODs and News | 0 Comment

Elena

 

Snatch
7 x 3
Touch and go
12 minutes to complete

"Siren"
EMOM x 10
Odd - 30 sec of Pistol Squats
Even - 30 sec of Strict Pull ups

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Bring a Friend Thrusday is this week!!  DM your bestie and get them out!


Monday 1.7.19

by Admin | January 6, 2019 | WODs and News | 0 Comment

Bruce

 

Open 15.3
14 min AMRAP
7 Muscle ups
50 Walls Balls (20#/14#)
100 Double Unders

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Sunday 1.6.19

by Admin | January 5, 2019 | WODs and News | 0 Comment

Eric

 

"Incite"
6 Rounds
200m Run
6 Thrusters (115#/75#)
12 Abmat sit ups

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Saturday 1.5.19

by Admin | January 4, 2019 | WODs and News | 0 Comment

Nate

 

"New Chapter"
18 min AMRAP -Partner WOD
10 cal Row or Bike (each)
10 DB Snatches (50#/35#)
10 Pull ups (each)

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Friday 1.4.19

by Admin | January 3, 2019 | WODs and News | 0 Comment

Amy


"Reboot"
12 min AMRAP
5 Power Cleans (95#/65#)
5 Push Jerks (95#/65#)
30 Double Unders

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Thursday 1.3.19

by Admin | January 2, 2019 | WODs and News | 0 Comment

Matt J.


Front Squat
5x5
12 minutes to complete

"Clean Slate"
21-15-9
KBS (53#/35#)
Pull ups
*5 Burpees on the min
**start burpees after 1 min

News

Congrats to our December Committed Club!


12 months Committed Club
Brian Stamp
Marie Dias
Rachel Shevland
Nick Hollander

6 months Committed Club
Gayle Summers
Joyce Hollander
Morgan Somerville

December Committed Club

Amy Goldstein
Ashleigh Greaver
Ashley Greenberg
Brian Stamp
Brian Whalen
Caitlin Abbott
Chris Day
Dana Beziat
Dennis Klein
Dominic Levis
Elena Mentzer
Erinn Hull
Gayle Summers
Holly Gardner
Jason Lerner
Jason Moneymaker
Jim Timmerman
Joann Doyka
Joyce Hollander
Julie Ortel
Kaleigh Hunt
Kerri Whalen
Kristyn Lipka
Lance Hubbell
Lauren Trainor
Marc Cousins
Marie Dias
Matt Shrout
Michael Grant
Mike Newman
Morgan Somerville
Nelson Kern
Nick Hollander
Olivia D'ottavio
Patty Abbott
Pete Thorpe
Quinn Somerville
Rachel Shevland
Rick Faint
Rose Wall
Sarah Newman
Travis Gillispie
Zach Greaver
Zach Walsh

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Wednesday 1.2.19

by Admin | January 1, 2019 | WODs and News | 0 Comment

Zach W.


"Kick Start"
3 sets x 3 min AMRAPs
15 Wall Balls (20#/14#)
10 Power Snatches (95#/65#)
5 Burpee Box Jumps

News

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!


Monday 12.31.18

by Admin | December 30, 2018 | WODs and News | 0 Comment

Rachel S.


Filthy 50
50 Box jumps (24"/20")
50 Jumping pull-ups
50 KBS (35#/35#)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Good Mornings (45#/35#)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

News

New Years Week Schedule
Today! Monday, 12/31 NYE - 6am, 9:30am, and 12pm classes
**New Years Day - Open gym 10am-12pm**

City Brewery Tour
January 19th
We have reserved a private tour for Outsiders with City Brewery Tours. The cost is $125 and includes transportation, behind the scenes tours of each location, lunch and a pint at each stop. Spots are first come first serve and limited to 14 people. Email Coach Will at willflynn701@gmail.com to get on board!