Welcome to
The Outsiders Dispatch
from
Outsiders CrossFit Sparks MD
—your weekly hub for workouts, lessons, and events that keep our community empowered, committed, and united.
“No one cares. Work harder.” — Cam Hanes
Workouts This Week
Limited Equipment
3 rounds for time of:
30 Broad Jumps
30 Russian Dumbbell Swings, 50/35 lbs
100, 200, 300 Jump Rope
1- Doubles
2- Singles
3- Running Step Single Unders
No Equipment
3 rounds for time of:
For time:
30 Broad Jumps
30 Glute Bridges
Jumping Jacks
Round 1,2,3- 100, 200, 300 Jumping Jacks
Rest 3 minutes between each round for both Limited and No Equipment options.
Whether you’ve got a full setup or just your bodyweight, these workouts are designed to push you and keep you moving forward.
Lesson of the Day
The world isn’t handing out gold stars for effort. Good—because you’re not doing this for applause. You’re doing it to become undeniable in your own eyes. Earn your respect rep by rep.
At
Outsiders CrossFit,
we believe fitness is more than workouts—it’s about showing up daily, building discipline, and thriving together. Whether you’re training in the gym, following the No Equipment workout at home, or jumping into a local event, the Outsiders Dispatch is here to guide you.
Events & Sign-Ups at Outsiders CrossFit Sparks MD
-
Whole30 Nutrition Challenge (9/8–10/7)
$30 for 30 days. Sign up on the whiteboard at the front desk. Want a primer? Learn more at
Whole30.com
.
-
CrossFit Kids Fall Session (9/11–10/30)
Fall session starts Sept. 11. Reserve a spot for your athlete—space is limited!
-
Charm City Throwdown (Oct. 11)
Registration is open for athletes. Prefer to support? Volunteers and judges are welcome.
Stay Connected
Your spot’s waiting—start your journey with
Outsiders CrossFit Sparks MD
today.
Want more? Listen to the podcast, leave us a review, and browse the Outsiders movement video library to sharpen your skills between classes.
At Outsiders, every day is a chance to challenge yourself, connect with community, and keep moving forward.
Listen to the Podcast
Leave us a Review
Outsiders CrossFit Movement Video Library
