Sunday 2.4.18

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

Bruce

 

Clean
1 rep every 30 seconds for 10 minutes

"Timberlake"
5 min AMRAP
5 Clean and Jerks (95#/65#)
20 Double Unders

News

Coaches Lance and Colette are running a two-part two class olympic lifting seminar on Saturday 2/10 and Saturday 2/17.  Each class will begin at 10:30am and run through to 12:30pm.  Athletes will take a deep dive into each olympic lift, receiving detailed techniques, drills, and cues. In addition to individualized attention, full class instruction will be delivered on both the clean and jerk and the snatch.  
2/10/18, 10:30-12:30 - Clean and Jerk
2/17/18, 10:30-12:30 - Snatch
Seminar Cost: $100
Spots available: 12 (Less than half remain)
Email: colette@outsiderscrossfit.com to register
 

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Saturday 2.3.18

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

Russell

 

"McCartney"
12 Rounds - Partner WOD
10 Front Squats (95#/65#)
10 Push Press (95#/65#)
10 Burpees over the Bar (lateral)
*Switch Parner each movement

News

Coaches Lance and Colette are running a two-part two class olympic lifting seminar on Saturday 2/10 and Saturday 2/17.  Each class will begin at 10:30am and run through to 12:30pm.  Athletes will take a deep dive into each olympic lift, receiving detailed techniques, drills, and cues. In addition to individualized attention, full class instruction will be delivered on both the clean and jerk and the snatch.  
2/10/18, 10:30-12:30 - Clean and Jerk
2/17/18, 10:30-12:30 - Snatch
Seminar Cost: $100
Spots available: 12 (Less than half remain)
Email: colette@outsiderscrossfit.com to register
 

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Friday 2.1.18

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

Coach Stan

 

"Prince"
17 min AMRAP
3 Muscle ups
10 KBS(53#/35#)
15 Box Jumps(24"/20")

News

Cornhole tournament Tonight (Friday)!
Friday, Feb. 2nd at 7:00pm - 
Signup sheet on desk or just come on out!  Either bring a meal for dinner or sign up for pizza from Serpico (10$/person).  BYOB

**if you have a Cornhole set and are able to bring it for the night please see Joshua

Coaches Lance and Colette are running a two-part two class olympic lifting seminar on Saturday 2/10 and Saturday 2/17.  Each class will begin at 10:30am and run through to 12:30pm.  Athletes will take a deep dive into each olympic lift, receiving detailed techniques, drills, and cues. In addition to individualized attention, full class instruction will be delivered on both the clean and jerk and the snatch.  
2/10/18, 10:30-12:30 - Clean and Jerk
2/17/18, 10:30-12:30 - Snatch
Seminar Cost: $100
Spots available: 12 (6 Left)
Email: colette@outsiderscrossfit.com to register
 

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Thursday 2.1.18

by Admin | January 31, 2018 | WODs and News | 0 Comment

Kerri

 

Open 15.1
9 min AMRAP
15 T2B
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)

News

Cornhole tournament this Friday!
Friday, Feb. 2nd at 7:00pm - 
Signup sheet on desk.  Sign up as a team of two or individually and be placed on a team.
Either bring a meal for dinner or sign up for pizza from Serpico (10$/person).  BYOB

**if you have a Cornhole set and are able to bring it for the night please see Joshua

Coaches Lance and Colette are running a two-part two class olympic lifting seminar on Saturday 2/10 and Saturday 2/17.  Each class will begin at 10:30am and run through to 12:30pm.  Athletes will take a deep dive into each olympic lift, receiving detailed techniques, drills, and cues. In addition to individualized attention, full class instruction will be delivered on both the clean and jerk and the snatch.  
2/10/18, 10:30-12:30 - Clean and Jerk
2/17/18, 10:30-12:30 - Snatch
Seminar Cost: $100
Spots available: 12
Email: colette@outsiderscrossfit.com to register
 

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Wednesday 1.31.18

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

Shannon Z.

 

"Beyoncé"
5 Rounds
30 sec on: 30 sec off
Bike (cal)
DB Thrusters (50#/35#)
C2B

News

Cornhole tournament this Friday!
Friday, Feb. 2nd at 7:00pm - 
Signup sheet on desk.  Sign up as a team of two or individually and be placed on a team.
Either bring a meal for dinner or sign up for pizza from Serpico (10$/person).  BYOB

**if you have a Cornhole set and are able to bring it for the night please see Joshua

Coaches Lance and Colette are running a two-part two class olympic lifting seminar on Saturday 2/10 and Saturday 2/17.  Each class will begin at 10:30am and run through to 12:30pm.  Athletes will take a deep dive into each olympic lift, receiving detailed techniques, drills, and cues. In addition to individualized attention, full class instruction will be delivered on both the clean and jerk and the snatch.  
2/10/18, 10:30-12:30 - Clean and Jerk
2/17/18, 10:30-12:30 - Snatch
Seminar Cost: $100
Spots available: 12
Email: colette@outsiderscrossfit.com to register
 

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Tuesday 1.30.18

by Admin | January 29, 2018 | WODs and News | 0 Comment

Jay

 

Clean/Hang Clean
8 rounds
12 minutes to complete

"Bruno Mars"
EMOM x 10
Odd - up to 50 Double Unders
Even - Up to 15 HSPU

News

Cornhole tournament this Friday!
Friday, Feb. 2nd at 7:00pm - 
Signup sheet on desk.  Sign up as a team of two or individually and be placed on a team.
Either bring a meal for dinner or sign up for pizza from Serpico (10$/person).  BYOB

**if you have a Cornhole set and are able to bring it for the night please see Joshua

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!

The Secret Sauce
Written by: Colette Wheeler

As a collegiate runner, I ran a lot. I ran in the morning, I ran in the evening, I raced on Saturdays, and I ran 14-milers at 7am on Sundays. I ran long and, for the most part, I ran slow. Every day was predictable, and pretty much every day could be made comfortable because my body had long since adapted to the high-volume, low-intensity, unvaried stimulus presented. Often, the most uncomfortable part .... Read More


Monday 1.29.18

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

Kristyn

 

"Aerosmith"
15 min AMRAP
15 DB Snatch (50#/35#)
20' OH DB Lunge (50#/35#)
15 Burpees
20' OH DB Lunge (50#/35#)
*Switch arms on return lunge

News

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Sunday 1.28.18

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

Nina

 

"Airports"
12 min AMRAP
7 Hang Power Cleans (95#/65#)
7 Thrusters (95#/65#)
30 Double Unders

News

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Saturday 1.27.18

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

Garo

 

"Law Enforcement"
15 Min AMRAP - Partner WOD - Relay Style
2 Burpee Broad Jumps
4 Pull ups
8 Wall Balls (20#/14#)
4 Pull ups
2 Burpee Broad Jumps
*One partner does whole round then switch

News

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!


Friday 1.26.18

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

Julius

 

"Congress"
5 Rounds
200m row
10 Box Jumps (30”/24”)
10 Front Squats (115#/75#)

rest 2 minutes between rounds

News

Registration for the CrossFit Open is Live. Learn more at https://games.crossfit.com. More info to come on the Open at Outsiders!!