Tuesday 1.10.17

by Admin | January 9, 2017 | WODs and News | 0 Comment

Marie Dias, our Athlete of the Month, being a rock star at the Christmas Throwdown.

 

Jackie
1000 m Row
50 Thrusters (45#/35#)
30 Pull ups

News

Congrats to our Athlete of the Month, Marie Dias! It has been amazing to watch her progress over the past 11 months. Read her story below.

1. What was your fitness background prior to joining Outsiders?

 

Worked out in my basement, treadmill, body pump 3-5 times a week. Have belonged to gyms in the past but got bored very quickly.

2. When did you first start at Outsiders?

February 16th 2016

3. What were your thoughts after your first workout?

I am glad I survived! I want to do this again! I was really nervous that I would not be able to complete that first  workout but quickly realized that with the help of the coaches, I could scale everything to my level.

4. What is your favorite thing about Outsiders CrossFit?

Without a doubt the people! I reconnected with some old friends and made a lot of new ones. The encouragement from everyone keeps me coming back. I have never once felt that I don't belong there because I am not (fill in the blank) fast enough, strong enough, fit enough...

Another great thing is that Outsiders is about family...I love that I get to workout with my husband a couple of times a week (and my daughter before she left for college). I love that we can be on this wellness journey together!

I have probably had a class with almost every coach and cannot say enough good things about each of them...I feel that I get a personal coaching session in a class setting. They have a passion for what they are doing and it shows!

5. What is one goal that you have this year?

It is tough to pick one! I want to continue working on my endurance, get stronger, continue to show up consistently and get my kipping motion down so I can progress from there! 

6. What is one piece of advice that you would give someone considering Outsiders CrossFit or a new CrossFitter?

Don't overthink it! If you have health/fitness goals, just step outside your comfort zone and get a little uncomfortable. No changes happen in your comfort zone! (I know because working out in my basement was my comfort zone). I am a mom of 3 with no prior athletic background but I knew that I wanted to make some changes. I promise that if I can do it, anyone can do it. Just commit before each workout that you will be better than the day before. At Outsiders, YOU are your only competition. Show up! When you work out in an environment that is positive, welcoming and challenging, you will keep coming back and you will see results!

7. What do you see as your greatest improvement as well as some other results from doing CrossFit?

Back in February when I started at Outsiders, I filled out 5 personal goals that I wanted to achieve...more endurance, more tone, look/feel better in my clothes, become more disciplined about fitness, create new friendships. In 11 months, I have achieved ALL of them so I guess it's time to set new goals! Also, starting your day off (I love my 8am class!) at Outsiders, mentally sets you up for a positive day where you can accomplish more! I am grateful to those that encouraged me last January and said "you should do this". Thank you!


Monday 1.9.17

by Admin | January 8, 2017 | WODs and News | 0 Comment

Patty K.

 

"Fireplace"
20 min AMRAP
5 Power Snatches (95#/65#)
10 Wall Balls (20#/14#)
15 Box Jumps (24"/20")

News
Bring a Friend Thursday
 - the 2nd Thursday of each month you are invited to bring a friend to any of our classes. This starts this Thursday, January 12th!

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon.

There has been a change in plans - our mobility class with Kyle Bartgis will now be on Saturday mornings. More details to come.


Sunday 1.8.17

by Admin | January 7, 2017 | WODs and News | 0 Comment

Kristen

 

"Resurgence"
10 min AMRAP
3 Power Cleans (185#/125#)
10 Abmat Sit ups
20 Lateral Bar Hops

News
Bring a Friend Thursday
 - the 2nd Thursday of each month you are invited to bring a friend to any of our classes. The WODs on those days will be approachable for a beginner. This starts next week, Thursday, January 12th.

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

There has been a change in plans - our mobility class with Kyle Bartgis will now be on Saturday mornings. More details to come.


Saturday 1.7.17

by Admin | January 6, 2017 | WODs and News | 0 Comment

Jordan 

 

"Revive"
18 min AMRAP - Partner WOD
5 Thrusters (115#/75#)
10 Burpees over the bar
15 T2B
*Switch partner each movement

News
Bring a Friend Thursday
- the 2nd Thursday of each month you are invited to bring a friend to any of our classes. The WODs on those days will be approachable for a beginner. This starts next week, Thursday, January 12th.

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

There has been a change in plans - our mobility class with Kyle Bartgis will now be on Saturday mornings. More details to come.

 


Friday 12.6.17

by Admin | January 5, 2017 | WODs and News | 0 Comment

"Snowball Fight Gone Bad"

 

Fight Gone Bad
3 Rounds
1 min of:
Wall Ball (20#/14#)
SDHP (75#/55#)
Box Jumps (20"/20")
Push Press (75#/55#)
Row (cal)

Rest 1 min between rounds

News
Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

Starting Sunday, January 22nd, Kyle Bartgis, a PT from Evolution will be leading a mobility class every Sunday at 10am. More details to come.

January will be the first month of the Outsiders commited club. We will be recognizing those who attend (and sign-in) 20 or more days each month.

 


Thursday 1.5.17

by Admin | January 4, 2017 | WODs and News | 0 Comment

Justina

 

Back Squats
5 x 3
12 minutes to complete

"Awaken"
50 Medball Cleans (20#/14#)
50 Burpees

News
Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

Starting Sunday, January 22nd, Kyle Bartgis, a PT from Evolution will be leading a mobility class every Sunday at 10am. More details to come.

January will be the first month of the Outsiders commited club. We will be recognizing those who attend (and sign-in) 20 or more days each month. 


Wednesday 1.4.17

by Admin | January 3, 2017 | WODs and News | 0 Comment

 Ben H.

 

"Redeem"

6 Rounds
40 Double Unders
10 Power Snatches (75#/55#)
3 Muscle ups*
Rest 1 min Between Rounds
*note - scale with burpee pull ups

News

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

Starting Sunday, January 22nd, Kyle Bartgis, a PT from Evolution will be leading a mobility class every Sunday at 10am. More details to come.

January will be the first month of the Outsiders commited club. We will be recognizing those who attend (and sign-in) 20 or more days each month. 


Tuesday 1.3.17

by Admin | January 2, 2017 | WODs and News | 0 Comment

Ashley

 

"Reclaim"
12 min AMRAP
3 Squat Cleans (155#/105#)
7 C2B

News

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

Starting Sunday, January 22nd, Kyle Bartgis, a PT from Evolution will be leading a mobility class every Sunday at 10am. More details to come.

January will be the first month of the Outsiders commited club. We will be recognizing those who attend (and sign-in) 20 or more days each month. 


Monday 1.2.17

by Admin | January 1, 2017 | WODs and News | 0 Comment

Ann

 

"Resolution"
20 min AMRAP
10 cal Row or Bike
10 Push ups
10 KBS (53#/35#)
10 Wall Balls (20#/14#)

News

Evolution Sports Physiotherapy will be visiting the box on Saturday, January 14th, from 8am 11am to do Mini - Evals. This could be a great opportunity to learn about how you can move better. Sign up sheet will be posted at the box soon! 

 

 


Saturday 12.31.16

by Admin | December 30, 2016 | WODs and News | 0 Comment

Jackie

 

"Rio"
Partner WOD
11 Rounds
15 Burpees
15 Hang Power Cleans (115#/75#)
15 Box Jumps (24"/20")
Switch every movement

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Friday 12.30.16

by Admin | December 29, 2016 | WODs and News | 0 Comment

Sandy

 

Front Squat
5 x 3
12 minutes to complete

"WikiLeaks"
16 Rounds of:
Odd - Squats
Even - Burpees
Each round is 20 sec of work followed by 10 sec of rest
Score is your lowest number of squats + Burpees

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Thursday 12.29.16

by Admin | December 28, 2016 | WODs and News | 0 Comment

Dennis


"Brexit"
4 Rounds
1 min of:
Bike (cal)
Double Unders
Wall Balls (20#/14#)
Rest

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Wednesday 12.28.16

by Admin | December 27, 2016 | WODs and News | 0 Comment

Gerry Sandusky

 

Fran
21-15-9
Thrusters (95#/65#)
Pull ups

Compare to 9.14.16

News

Check out this interesting article about our WOD today, Fran: Fooling around with Fran

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Tuesday 12.27.16

by Admin | December 26, 2016 | WODs and News | 0 Comment

Devon

 

"Pulse"
15 min AMRAP
100m Run
10 Deadlifts (185#/125#)
10 HSPU

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes

 


Monday 12.26.16

by Admin | December 25, 2016 | WODs and News | 0 Comment

Christmas Throwdown 2016

 

"12 Days of Christmas"
1 Pull up
2 T2B
3 Push up
4 Push Press (95#/65#)
5 Hang Power clean (95#/65#)
6 Squats
7 Lunges
8 Abmat Sit up
9 Box Jump (24"/20")
10 KBS (53#/35#)
11 Wall Ball (20#/14#)
12 Row (cal)

Just like the song. 12 rounds. Round 1 - 1 pull up, Round 2 - 2 T2B + 1 pull up, etc.

News

Holiday Hours:
Monday 12/26 - 9am and 11am classes (12 days of Christmas WOD)

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Saturday 12.24.16

by Admin | December 23, 2016 | WODs and News | 0 Comment

Zack Sandusky

 

"Leonardo"
20 min AMRAP - Partner WOD
5 Thrusters (115#/75#)(each)
5 Burpees (together)
10 Pull ups (each)
5 Burpees (together)
15 Wall Balls (each)
5 Burpees (together)

News

Holiday Hours:
Friday 12/23 - No 6pm class, otherwise normal
Saturday 12/24 - Normal Schedule
Sunday 12/25 - No classes
Monday 12/26 - 9am and 11am classes

12 days of Christmas WOD will be done on Monday, December 26th. 

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Friday 12.22.16

by Admin | December 22, 2016 | WODs and News | 0 Comment

Jason Lerner

 

"We Three Kings"
3 Rounds
3 min AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3 min
Weights - Rd 1 (135#/95#), Rd 2 (155#/105#), Rd 3 (185#/ 125#)

News

Holiday Hours:
Friday 12/23 - No 6pm class, otherwise normal
Saturday 12/24 - Normal Schedule
Sunday 12/25 - No classes
Monday 12/26 - 9am and 11am classes

12 days of Christmas WOD will be done on Monday, December 26th. 

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Thursday 12.22.16

by Admin | December 21, 2016 | WODs and News | 0 Comment

Garo "The Assault Bike Assassin"

 

"Just Breathe"
4 Rounds
1 min ME of:
Row (cal)
Burpees Facing the Bar
KBS (53#/35#)
Assault Bike
Rest one min between Rounds

Compare to 11.4.16

News
12 days of Christmas WOD will be done on Monday, December 26th. We will have 2 classes that day at 9am and 11am.

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Wednesday 12.21.16

by Admin | December 20, 2016 | WODs and News | 0 Comment

Coach Lance

 

"Snatch"
10 sets x 1 rep
New rep every minute

"Jingle Bells"
21-15-9
Box Jumps (30"/24")
T2B

News
12 days of Christmas WOD will be done on Monday, December 26th. We will have 2 classes that day at 9am and 11am.

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by this Wednesday, December 21st.


Tuesday 12.20.16

by Admin | December 19, 2016 | WODs and News | 0 Comment

Scott

"Joy to the World"
18 min AMRAP
10 Pull ups
25' Overhead Walking Lunge (45#/25#)
40 Double Unders
25' Overhead Walking Lunge (45#/25#)

News

12 days of Christmas WOD will be done on Monday, December 26th. We will have 2 classes that day at 9am and 11am.

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Gifts for My Neighbors Foundation need to be brought in by 5:30pm today (Tuesday, December 20th)!

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by this Wednesday, December 21st.


Monday 12.19.16

by Admin | December 18, 2016 | WODs and News | 0 Comment

"North Pood Penguins"
Ken, Kaitlyn, Jason, Suzanne, Jordan, and Leslie

 

"The Chief"
5 Rounds
3 minute AMRAP
3 Power cleans (135#/95#)
6 Push ups
9 Air squats
rest 1 minute between rounds

News

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Outsiders has adopted 4 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. If you have signed up, please bring your gift by this Wednesday, December 21st.

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by this Wednesday, December 21st.


Friday 12.16.16

by Admin | December 15, 2016 | WODs and News | 0 Comment

 Christmas Throwdown 2015

 

Open 14.4
14-Minute AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (20#/14#)
30 Cleans (135/95#)
20 Muscle-ups

News

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Outsiders has adopted 4 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. If you have signed up, please bring your gift by next Wednesday, December 21st.

Christmas Party / 4 year Anniversary Celebration is this Saturday! December 17th 6:30pm 
Hope to see everyone there!

Christmas Throwdown is from 9am-12:30 this Saturday. If you are not signed up for a team, feel free to come watch all the action and hang out with your fellow Outsiders.

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by next Wednesday, December 21st.


Thursday 12.15.16

by Admin | December 14, 2016 | WODs and News | 0 Comment

12:30pm class practicing technique

 

"Nightmare Before Christmas"

5 Rounds
10/8 cal Bike
7 Thrusters (115#/75#)
7 C2B
Rest 2 min Between Rounds

News

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions to donate is posted by the whiteboard!

Christmas Party / 4 year Anniversary Celebration
This Saturday! December 17th 6:30pm

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by December 21st.


Wednesday 12.14.16

by Admin | December 13, 2016 | WODs and News | 0 Comment

Nick D.


Snatch
10x1
new set every minute

"Elf"
5 min AMRAP
10 KBS (70#/53#)
10 Box jump overs

News
Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions to donate is posted by the whiteboard!

Christmas Party / 4 year Anniversary Celebration
This Saturday! December 17th 6:30pm

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by December 21st.


Tuesday 12.13.16

by Admin | December 12, 2016 | WODs and News | 0 Comment

Kendall

 

"Home Alone"
20 min AMRAP
50m Run
5 Squat Cleans (95#/65#)
10 Hand Release Push ups

News
Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions to donate is posted by the whiteboard!

Christmas Party / 4 year Anniversary Celebration
This Saturday! December 17th 6:30pm

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by December 21st.


Monday 12.12.16

by Admin | December 11, 2016 | WODs and News | 0 Comment

Jim

 

Back Squat
5 sets x 3 reps
10 minutes to complete

"Die Hard"
5 Rounds
10 Burpees to Black 45# Plate
25' Walking Lunge
30 Double Unders
25' Walking Lunge

News
Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions posted by the whiteboard!

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by December 21st.

Save the date
Christmas Party / 4 year Anniversary Celebration
This Saturday! December 17th 6:30pm


Sunday 12.11.16

by Admin | December 10, 2016 | WODs and News | 0 Comment

 Dave

 

Fit Fan
90 second AMRAP

Rowing (cal)
Air Squats
25 yard run
Push ups 
Burpees
Rest 3:30 between rounds

News

Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions posted by the whiteboard!

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by December 21st.

Save the date
Christmas Party / 4 year Anniversary Celebration
December 17th 6:30pm

Teams for the Christmas Throwdown have been posted on the whiteboard!


Saturday 12.10.16

by Admin | December 9, 2016 | WODs and News | 0 Comment

5:30am

 

20 minute AMRAP
Partner WOD
200m Run (together)
10 Burpee box jumps (each)
10 Clean and jerks (95#/65#) (each)

News

Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions posted by the whiteboard!

Save the date
Christmas Party / 4 year Anniversary Celebration
December 17th 6:30pm

Teams for the Christmas Throwdown have been posted on the whiteboard!


Friday 12.9.16

by Admin | December 8, 2016 | WODs and News | 0 Comment

Mike A.


"Noble Fir"
12 minute AMRAP
10/8 cal Row
10 OHS (95#/65#)
10 Pull ups

News

Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions posted by the whiteboard!

Save the date
Christmas Party / 4 year Anniversary Celebration
December 17th 6:30pm

Teams for the Christmas Throwdown have been posted on the whiteboard!

 


Thursday 12.8.16

by Admin | December 7, 2016 | WODs and News | 0 Comment

Gen

 

Clean
10 sets x 1 rep
New rep every minute

"Fraser Fir"
4 Rounds
15 Deadlifts (155#/105#)
40 Double unders

News
Outsiders has adopted 3 families through My Neighbors Foundation (http://www.myneighborsfoundation.org/) for the holidays. Sign up sheet and instructions to donate is posted by the whiteboard!

Save the date
Christmas Party / 4 year Anniversary Celebration
December 17th 6:30pm

Teams for the Christmas Throwdown have been posted on the whiteboard!