Thursday 3.22.18

by Admin | March 21, 2018 | WODs and News | 0 Comment

Ben T.

"Appalachian State"
12 min AMRAP
7 Power Cleans (95#/65#)
7 burpee box Jumps (24"/20")
7 KBS (53#/35#)

News 

The first 4 weeks have been a blast.  One more to go!  Save the date -  FRIDAY 3.23.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Wednesday 3.20.18

by Admin | March 20, 2018 | WODs and News | 0 Comment

Jason

HOME WOD
10 min AMRAP
5 Burpees
10 Abmat(less) sit ups
15 Squats

Cash out - 10 Snow Burpees*
*post video to social media

News 

***All classes are canceled today.  Do the home wod above and enjoy your snow day***

The first 4 weeks have been a blast.  One more to go!  Save the date -  FRIDAY 3.23.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Tuesday 3.20.18

by Admin | March 19, 2018 | WODs and News | 0 Comment

Erin


"1980 USA Hockey"

3 Rounds
1 min of:
Row (cal)
Bike
DB Snatches (50#/35#)
Wall Balls (20#/14#)
Rest

News 

***Due to the weather conditions, all afternoon classes are cancelled today.***

The first 4 weeks have been a blast.  One more to go!  Save the date -  FRIDAY 3.23.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Monday 3.19.18

by Admin | March 18, 2018 | WODs and News | 0 Comment

Rebecca


"UMBC"

4 sets x 3 min AMRAPs
12 Thrusters (100#/65#)
12 C2B
12 Box Jumps (24"/20")
Rest 2 min between sets
*Resume where left off

News 

The first 4 weeks have been a blast.  One more to go!  Save the date -  FRIDAY 3.23.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Sunday 3.18.18

by Admin | March 17, 2018 | WODs and News | 0 Comment

Morgan


"Clothes Pins"

3 Rounds
400m Run
20 Push ups
20 Abmat Sit ups

News 

The first 4 weeks have been a blast.  One more to go!  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Saturday 3.17.18

by Admin | March 16, 2018 | WODs and News | 0 Comment

Lauren


"Clocks"

15 min AMRAP - Partner WOD
100m Run (together)
10 Wall Balls (20#/14#)(each)
10 Pull ups (each)

News 

The first 4 weeks have been a blast.  One more to go!  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Friday 3.16.18

by Admin | March 15, 2018 | WODs and News | 0 Comment

  1. Pat upside down


OPEN 18.4

21-15-9
Deadlifts (225#/155#)
HSPU
Then
21-15-9
Deadlifts (315#/205#)
50' Handstand Walk between each Round
9 min Time Cap

News 

 Join us tonight (Friday) for 18.4 Friday Night. Lights!!!  The first 3 weeks have been a blast.  Everyoe is welcome to come join the fun.  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Thursday 3.15.18

by Admin | March 14, 2018 | WODs and News | 0 Comment

Kara


"Suspension"

5 Rounds
200m Run
5 Power Cleans (135#/95#)
10 Burpees facing the Bar

News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Friday Night Lights!!!  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Wednesday 3.14.18

by Admin | March 13, 2018 | WODs and News | 0 Comment

Abbie


"Trampoline"

5 Rounds
:30 sec on :30 sec off
Row (cal)
Box Jump Overs
HSPU

News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Friday Night Lights!!!  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Tuesday 3.13.18

by Admin | March 12, 2018 | WODs and News | 0 Comment

Jordan

Front Squat
5 sets x 3 reps
12 min to complete

"Mattress" 

6 min AMRAP
15 Thrusters (100#/65#)
15 C2B


News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Fight Night Lights!!!  Save the date -  3.24.18.  We'll have some pizza and drinks to celebrate the end of the open.  Come All!!!


Monday 3.12.18

by Admin | March 11, 2018 | WODs and News | 0 Comment

Tony

"Slinky" 
12 min AMRAP
5 Power Snatches (135#/95#)
10 Deadlifts (135#/95#)
15 Abmat Sit ups


News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Fight Night Lights!!!


Sunday 3.11.18

by Admin | March 10, 2018 | WODs and News | 0 Comment

Kristyn

"Lion's Cub" 
14 min AMRAP 
5 Burpees over the DB (Lateral)
10 DB Snatch (53#/35#)
15 Squats

Or

OPEN 18.3

News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Fight Night Lights!!!


Saturday 3.9.18

by Admin | March 9, 2018 | WODs and News | 0 Comment

Jen

"Lion's Mane" 
18 min AMRAP - Partner WOD
10 cal Row or Bike
5 Power Cleans (135#/95#)(each)
10 KBS (53#/35#)(each)
15 Wall Balls (20#/14#)(each)

News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.3 was AMAZING!  So many Outsiders doing things for the first time and everyoe stepping outside their comfort zone.  3 down and 2 to go.  Join next Friday for 18.4 Fight Night Lights!!!


Friday 3.9.18

by Admin | March 8, 2018 | WODs and News | 0 Comment

Nick

OPEN 18.3 
2 Rounds
100 Double Unders
20 OHS (115#/80#)
100 Double Unders
12 Muscle ups
100 Double Unders
20 DB Snatch (50#/35#)
100 Double Unders
12 Bar Muscle ups
14 min Time Cap

News 

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join tonight (Friday) for 18.3 Fight Night Lights!!!

 


Thursday 3.8.17

by Admin | March 7, 2018 | WODs and News | 0 Comment

Jack

"The Pride" 
3 Rounds
4 min AMRAP - Rest 2 min in between AMRAPs
10 Burpees
20' Walking Lunge
10 Medball Cleans (20#/14#)
20' Walking Lunge

""

News 

Bring a friend Thursday is TODAY, 3/8.  Make a friend and bring em to the box!

Check out coach Stan's Blog post entiled "the unkown and the unknowable" here

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  


Wednesday 3.7.18

by Admin | March 6, 2018 | WODs and News | 0 Comment

John S.

 

Stength
Power Snatch
8 X 3
12 minutes to complete

"Roar"
21-15-9
Power Snatch (95#/65#)
Box Jump Overs (24"/20")

News 

**Update - Gym will open for 9:30 class** ** Check out our February Committed Club here.

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  Bring a friend Thursday is this week (3/8).  Make a friend and bring em to the box!


Tuesday 3.6.18

by Admin | March 5, 2018 | WODs and News | 0 Comment

Caroline, Pat and Jess

 

"Big Cat"
5 Rounds
10 C2B
15 Wall Balls (20#/14#)
30 Double Unders

News 

Check out our February Committed Club here.

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  Bring a friend Thursday is this week (3/8).  Make a friend and bring em to the box!


Monday 3.5.18

by Admin | March 4, 2018 | WODs and News | 0 Comment

5:30 pm class

 

"Jungle King"
15 min AMRAP
5 Deadlifts (255#/175#)
10 HSPU
15 Kettlebell Swings

News 

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  Bring a friend Thursday is this week (3/8).  Make a friend and bring em to the box!


Sunday 3.4.18

by Admin | March 3, 2018 | WODs and News | 0 Comment

Scott and Ken

 

"Eddie the Eagle"
12 min AMRAP
5 Thrusters (95#/65#)
10 T2B
15 Lateral Bar Hops

or 

18.2 Repeat

News 

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  Bring a friend Thursday is this week (3/8).  Make a friend and bring em to the box!


Saturday 3.3.18

by Admin | March 2, 2018 | WODs and News | 0 Comment

Scott and Ken

 

"Chariots of Fire"
15 min AMRAP - Partner WOD
10 cal Row or Bike
10 Push Jerks (115#/75#)
3 Muscle ups or Burpee Pull ups
*Switch Partners each movement

News 

FNLs 18.2 was pretty epic!!  2 down and 3 to go.  Join us next Friday for 18.3  Bring a friend Thursday is this week (3/8).  Make a friend and bring em to the box!


Friday 3.2.18

by Admin | March 1, 2018 | WODs and News | 0 Comment

Larry and Ziggy

 

Open 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells/ Women use 35lb

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us TONIGHT, 3/2 at 5pm for 18.2!


Thursday 3.1.18

by Admin | February 28, 2018 | WODs and News | 0 Comment

Coach Cara

 

"Cool Runnings"
15 min AMRAP
10/8 cal Row
12 Power Cleans (95#/65#)
15 Box Jumps (24"/20")

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us next Friday, 3/2 at 5pm for 18.2!


Wednesday 2.28.18

by Admin | February 27, 2018 | WODs and News | 0 Comment

6:30 Breaking it down

 

"Miracle"
4 Rounds - :30 on :30 off
Bike (cal)
Deadlifts (135#/95#)
Double Unders
HSPU

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us next Friday, 3/2 at 5pm for 18.2!


Tuesday 2.27.18

by Admin | February 26, 2018 | WODs and News | 0 Comment

Bill

 

Back Squats
5 x 3
12 minutes to complete

"Unbroken"
60 Wall Balls (20#/14#)
20 C2B

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us next Friday, 3/2 at 5pm for 18.2!


Monday 2.26.18

by Admin | February 25, 2018 | WODs and News | 0 Comment

Devon

 

"Blades of Glory"
3 Rounds
4 min AMRAP - Rest 2 min between AMRAPs
5 Power Snatches (135#/95#)
10 Bar over Burpees (Lateral)
15 Squats
*Resume where you leave off

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us next Friday, 3/2 at 5pm for 18.2!


Sunday 2.24.18

by Admin | February 24, 2018 | WODs and News | 0 Comment

CrossFit Varsity Crew

 

"Cross Country"
20 min AMRAP
10 Medball Cleans (20#/14#)
10 Box Jumps (24"/20")
10 Hand Release Push ups

or Open 18.1

News 

The first Friday Night Lights at Outsiders was a blast!!!  Join us next Friday, 3/2 at 5pm for 18.2!

Check out the new blog post on what the Open is all about here.


Saturday 2.24.18

by Admin | February 23, 2018 | WODs and News | 0 Comment

6:30am Focused on the Bikes

 

"Short Track"
20 min AMRAP - Partner WOD
10 Wall Balls (20#/14#)
10 Burpees
10/8 cal Bike or Row
*Switch Partners each movement

News 

The first Friday Night Lights at Outsiders was a bast!!!  Join us next Friday, 3/2 at 5pm for 18.2!

Check out the new blog post on what the Open is all about here.


Friday 2.23.18

by Admin | February 22, 2018 | WODs and News | 0 Comment

Michael W.

 

CrossFit Games Open 18.1
20 min AMRAP
8 T2B
10 DB Hang Power Clean and Jerk (50#/35#)(5 each arm)
14/12 Row (cal)

News 

Friday Night Lights at Outsiders starts today!!!! Friday, 2/23 at 5pm!

Check out the new blog post on what the Open is all about here.


Thursday 2.22.18

by Admin | February 21, 2018 | WODs and News | 0 Comment

Dana

 

"Snowboard"
12 min AMRAP
10 cal Row
10 Hang Power Cleans (115#/75#)
10 Box Jumps

News 

The CrossFit Open starts this week! Learn more at https://games.crossfit.com. 
Friday Night Lights at Outsiders starts Friday, 2/23 at 5pm!

Check out the new blog post on what the Open is all about here.


Wednesday 2.21.18

by Admin | February 20, 2018 | WODs and News | 0 Comment

Jay

 

Snatch/Hang Snatch
8 rounds
12 minutes to complete

"Curling"
5 min AMRAP
30 Double Unders
10 Power Snatches (75#/55#)

News 

The CrossFit Open starts this week! Learn more at https://games.crossfit.com. 
Friday Night Lights at Outsiders starts Friday, 2/23 at 5pm!

Check out the new blog post on what the Open is all about here.