Friday 6.18.21

17
Jun

Friday 6.18.21

David P.

“Supermarket Sweep”
(25min CAP):
Buy In: 40/30 Cal Rower

Then….. 3 Rds: 
100 DU’s
30 Slam Balls (30/20)
15 Burpees

Cash Out: 40/30 Cal Bike
(Score- Time)

Thrive
32min Tasks:

Station 1: 
3 Rds: 
1 x 21’s (Biceps)(7 Low/7 High/7 Full ROM)
15 Box Dips
20 Step Ups w/ Torpedo

Station 2: 
3 Rds: 
10 Front Raises
10 High Pulls
10 Banded Chin-Ups or Underhand B.O.R
10 Two For One WBs

Station 3: 
3 Rds: 
20 Torpedo Jacks
20 Pulse Squats
20 Hollow Ab Squeezes (Small V-Up)

Station 4: 
3 Rds: 
200m Run
:30s Wall Sits
25 Oblique Crunches or Side Plank Taps (Each)

News
Charm City Throwdown 2021:
Date: 8/28/2021
Registration opens: 6/18/2021

Save the date!
Outsiders Concert
Al Walsh and Three Flights Up
7/17/2021

Outsiders Strength Camp for Middle and High Schoolers
Mon/ Wed/ Fri
June 28th- July 26th
E-mail [email protected] for more info!

Crossfit Kids Summer Camp Program!
Ages 6-11
First session 7/12/21- 7/16/21
Second session 7/26/21- 7/30/21
E-mail [email protected] and 
[email protected] for more info!

Join our Facebook Group!