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.
“What you do today can improve all your tomorrows.” — Ralph Marston
Workout of the Day
Limited Equipment/ No Equipment
5 rounds for quality of:
12 L/12 R Single Leg Dumbbell Deadlifts, pick load
20 Dumbbell Renegade Rows, pick load
10 Tempo Dumbbell Deadlifts, pick load
Athlete Instructions
Single Leg Dumbbell Deadlift- 8-12 reps/side
Dumbbell Renegade Row- 12-20 reps, aka, 6-10 per side
Tempo Dumbbell Deadlift- 5 seconds up, 5 seconds down
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
Every rep, every meal, every choice is a deposit in your future bank account. You don’t need to overhaul your life in one swing—you just need to stack enough smart moves until momentum takes over. Training today isn’t about burning calories; it’s about building tomorrow’s health.
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
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.
Learn more about CrossFit →
CrossFit | What is CrossFit | How to Get Started
Listen to the Podcast
Leave us a Review
Outsiders CrossFit Movement Video Library
