Wednesday 6.21.17

by Admin | June 20, 2017 | WODs and News | 0 Comment

Don and Sarah

 

"Sweet Caroline"
4 Rounds
400m Run
5 Deadlifts (275#/185#)
15 T2B

News

4th of July Schedule
7/3 - No 6:30pm class
7/4 - CLOSED
All other classes on as usual!

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.20.17

by Admin | June 19, 2017 | WODs and News | 0 Comment

Jason Eagles

 

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

News

Childcare is now available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday, 6.19.17

by Admin | June 18, 2017 | WODs and News | 0 Comment

Cindi

 

"Livin' on a Prayer"
20 min AMRAP
3 Squat Snatches (135#/95#)
25 Wall Balls (20#/14#)
50 Double Unders

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.18.17

by Admin | June 17, 2017 | WODs and News | 0 Comment

Paulynn

 

"Nags Head"
800m Run
20 Back Squats (135#/95#)
30 Clapping Push ups
20 Front Squats (135#/95#)
800m Run

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th. This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.17.17

by Admin | June 16, 2017 | WODs and News | 0 Comment

Julie

 

"Tybee Island"
6 Rounds or 10 Rounds - Partner WOD*
10 Burpee Box Jumps
10 DB Thrusters (35#/25#)
10 C2B
*If done with a partner, alternate partners each movement

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.16.17

by Admin | June 15, 2017 | WODs and News | 0 Comment

Albert

 

"Ocean City"
4 Rounds
400m Run
15 Power Snatch (95#/65#)
15 T2B

News

Childcare will be available during the 9:30am class throughout the summer starting Monday, June 19th! This is no additional cost to members.

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.15.17

by Admin | June 14, 2017 | WODs and News | 0 Comment

Ben Epstein

 

"Virginia Beach"
8 rounds
10/8 Cal Row
3 Squat Cleans (185#/125#)
3 Muscle ups or Burpee Pull ups
Rest 1 min between Rounds

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.14.17

by Admin | June 13, 2017 | WODs and News | 0 Comment

Breaking it down after Murph

 

Gender Reveal WOD:
Come to find out which WOD we will do based on the gender of Baby White!

Helen
3 rounds

400m run
21 KBS (53#/35#)
12 Pull ups

OR

Jack
20 minute AMRAP

10 Push Press (115#/75#)
10 KBS (53#/35#)
10 Box Jumps (24"/20")

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.13.17

by Admin | June 12, 2017 | WODs and News | 0 Comment

Nicole

 

Strength
Back Squats
1x3

"Hilton Head"
30/20 Cal Bike
30 DB Snatches (50#/35#)
100 Double Unders

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 6.12.17

by Admin | June 11, 2017 | WODs and News | 0 Comment

Chrissy

 

"Myrtle Beach"
25 minute AMRAP
15 Wall Balls
20' OH Walking Lunge
15 KB SDHP
20' OH Walking Lunge

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.11.17

by Admin | June 10, 2017 | WODs and News | 0 Comment

Ben Epstein

"Pool Party"

4 Rounds
3 min AMRAP
10 Push Press (95#/65#)
10 Medball Cleans (20#/14#)
10 Abmat Sit ups
Rest 1 min Between Rounds
Pick up where you left off

News

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.10.17

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

Karen Walsh

 

"Deck Party"
20 min AMRAP - Optional Partner WOD
100m Run (each)
5 DB Hang Squat Cleans (each)(50#/35#)
3 Muscle ups or Burpee Pull ups (each)

News

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Friday 6.9.17

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

Don with the thumbs up as he starts Murph

 

Filthy Fifty
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

No CrossFit Endurance class this Saturday 6/10. 8:30am and 9:30am classes as well as mobility class are on as usual. 

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Thursday 6.8.17

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

Chris Bowen

 

"Long Days"
15 minute AMRAP
100m run
10 KBS (53#/35#)
10 Goblet Squats (53#/35#)

News

Bring a friend day is tomorrow (Thursday 6/8)!!

Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Wednesday 6.7.17

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

Ben and Elena

 

Snatch/Hang Snatch
8 rounds
New round every minute

"O's Game"
"O's Game"
EMOM x 12
Odd - 3 Power Snatches
Even - Up to 50 Double Unders

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Tuesday 6.6.17

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

Jim and Mikey Timmerman

 

"Pool Day"
5 Rounds
200m Run
7 Squat Cleans (135#/95#)
7 Bar Facing Burpees
Rest 2 min between rounds

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Monday 6.5.17

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

Ed

 

"Cookout"
20 min AMRAP
5 Push Jerks (115#/75#)
10 Box Jumps (24"/20")
15 Pull ups

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Sunday 6.4.17

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

Shannon

 

"Vampire"
15 min AMRAP
100m Run
5 Thrusters (115#/75#)
3 Muscle ups*
*scale with Burpee Pull ups

Compare to 10.30.16

News
Charm City Throwdown Registration is LIVE!
Find a partner and get signed up.  More info HERE


Saturday 6.3.17

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

Justina

 

"McGinnis"
Partner WOD
8 100m Run (Alternate)
Then: 7 Rounds
15 KBS (53#/35#)*
15 Power Cleans (95#/65#)*
15 Box Jumps (24"/20")*
*Switch Partners every movement
Then
8 100m Run (Alternate)

News
Running Specialty Program with Coach Joshua
Starts today!!!

Car Wash Saturday June 3rd (today)
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Friday 6.2.17

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

Chris and Colette

 

"Outsiders Monti"
5 Rounds
1 min:
Bike
Burpee Broad Jumps
Wall Balls
Rest

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Thursday 6.1.17

by Admin | May 31, 2017 | WODs and News | 0 Comment

Morning Ladies

 

"Dunham"

12 min AMRAP
10 Thrusters (75#/55#)
50m Run
15 Abmat Sit ups
50m Run

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Wednesday 5.30.17

by Admin | May 30, 2017 | WODs and News | 0 Comment

Warmer Weather means Open Bay Doors

 

"Giunta"

4 Rounds
30/20 cal Row
50 Double Unders
7 Hang Power Cleans (185#/125#)
Rest 3 min Between Rounds

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enrol
Email joshua@outsiderscrossfit.com for more info and to sign up

Car Wash Saturday June 3rd
Come WOD and get your car washed while you workout
Proceeds go to support local missions trip of members and their families


Tuesday 5.30.17

by Admin | May 29, 2017 | WODs and News | 0 Comment

Outsiders crew after completing MURPH

 

Power Snatch
1 rep every 30 sec for 8 min

"Byers"
8 min AMRAP
5 Deadlifts (255#/175#)
10 T2B
15 KBS (53#/35#)

News
Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enrol
Email joshua@outsiderscrossfit.com for more info and to sign up


Monday 5.29.17

by Admin | May 28, 2017 | WODs and News | 0 Comment

Navy Lieutenant Michael Murphy

 

Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
pull ups, push ups and squats can be partitioned as needed

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Sunday 5.28.17

by Admin | May 27, 2017 | WODs and News | 0 Comment

Charlie

 

"Multiplier"
12 min AMRAP
5 Thrusters (75#/55#)
10 KBS (53#/35#)
15 Abmat Sit ups

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Saturday 5.27.17

by Admin | May 26, 2017 | WODs and News | 0 Comment

The guys at 4:30pm

 

"Gunnevera"
16 min AMRAP - Optional Partner WOD
100m Run (together)
7 Snatches (95#/65#)(each)
7 Bar ove Burpees (lateral)(each)
3 Muscle ups or Burpee Pull ups (each)

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Friday 5.26.17

by Admin | May 25, 2017 | WODs and News | 0 Comment

Dan K.

 

"Lookin at Lee"
800m
50 Pull ups
50 Box Jump Overs (24"/20")

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up


Thursday 5.25.17

by Admin | May 24, 2017 | WODs and News | 0 Comment

Suzanne

 

"Senior Investment"
5 Rounds
10 T2B
3 Thrusters (115#/75#)
20/15 Cal Row
Rest 2 min between Rounds

News

Save the Date - Memorial Day Murph
Monday, May 29th at 10am
Post Murph party with catering from Woodfire Kitchen - $13 per person

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm


Wednesday 5.24.17

by Admin | May 23, 2017 | WODs and News | 0 Comment

Ashely Guetler

 

Clean
1 rep every 30 seconds for 8 minutes

"Classic Empire"
EMOM x 10
Odd - 3 Power Cleans
Even - Up to 15 Push ups

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm

 


Tuesday 5.23.17

by Admin | May 22, 2017 | WODs and News | 0 Comment

Andrew

 

"Cloud Computing"
25 min AMRAP
25 Wall Balls (20#/14#)
20 Box Step ups
15 DB Snatches (50#/35#)

News

Save the Date - Memorial Day Murph and Cookout/Potluck
Monday, May 29th at 10am

Running Specialty Program with Coach Joshua
4 weeks/4 sessions
Saturdays June 3rd, 10th, 17th and 24th at 8:30am
Cost: $160 members/$200 nonmembers
Limited to the first 8 people to enroll
Email joshua@outsiderscrossfit.com for more info and to sign up

Nutrition Challenge Celebration
Thursday, May 25th 5:30pm