Tuesday 3.19.19

by Admin | March 18, 2019 | WODs and News | 0 Comment

Katie M.

 

"George Mason"
6 Rounds
10 Thrusters (100#/65#)
10 C2B
Rest 1 min between Rounds

News

Save the Date!
THIS Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Monday 3.18.19

by Admin | March 17, 2019 | WODs and News | 0 Comment

Coach Chris

 

"Coppin State"
17 minute AMRAP
15 Box Step ups (24"/20")
10 KBS (53#/35#)
5 Overhead Squats (95#/65#)

News

Save the Date!
THIS Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Sunday 3.17.19

by Admin | March 16, 2019 | WODs and News | 0 Comment

Tara

 

"Jack in the Box"
2 x 4 min AMRAP
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
Rest 4 min between Rounds
Restart where left off

News

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Saturday 3.16.19

by Admin | March 15, 2019 | WODs and News | 0 Comment

Matt J.

 

"Pin Ball"
15 minute AMRAP
Partner WOD
10 Box Jumps (24"/20")
10 Power Cleans (95#/65#)
10 Wall Balls (20#/14#)

News

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Friday 3.15.19

by Admin | March 14, 2019 | WODs and News | 0 Comment

Nelson

 

CrossFit Open 19.4

3 Rounds
10 Snatches (95#/65#)
12 Bar Facing Burpees
Rest 3 min
10 Bar Muscle ups
12 Bar Facing Burpees

12 min time Cap

Scaled and age group workouts here

News

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Thursday 3.14.19

by Admin | March 13, 2019 | WODs and News | 0 Comment

Jason Lerner

 

"Pogo Stick”
4 Rounds
30 sec on: 30 sec off
Bike
KBS (53#/35#)
Row

News

Today is Bring a Friend Day!!

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Wednesday 3.13.19

by Admin | March 12, 2019 | WODs and News | 0 Comment

Mel H.

 

"Key Board”
8 Rounds
2 Bar Muscle ups or Burpee Pull ups
8 Burpees Facing the DB
10 DB Snatches (50#/35#)

News

This Thursday is Bring a Friend Day!!

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Tuesday 3.12.19

by Admin | March 11, 2019 | WODs and News | 0 Comment

Nick H.

 

Front Squats
5 x 3
12 minutes to complete

"Shocks”
5 Rounds
10 Thrusters (95#/65#)
35 Double Unders

News

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!


Monday 3.11.19

by Admin | March 10, 2019 | WODs and News | 0 Comment

Tiffany

 

"Ball Point”
15 min AMRAP
5 C2B
5 Power Cleans (155#/105#)
10 Box Jumps (24"/20")

News

Save the Date!
Friday, March 22nd
Friday Night Lights and After Party!
FNL will be from 4:30-7pm, party to follow.
We encourage all Outsiders to join us as we celebrate all of the exciting things that are happening!

There will be an extra open gym on Saturdays during the OPEN from 10:30am - 11:30am to give everyone time to get the OPEN wods in!