Monday 9.21.20

20
Sep

Monday 9.21.20

Rick F.

“Ford”
20min Running Clock:
Buy In WOD:
400m Run + 30 WBs (20/14)
400m Run + 20 WBs (20/14)
400m Run + 10 WBs (20/14)

Then AMRAP in Remaining Time:
5 Squat Cleans (155/105)
10 T2B

(Score- Total Rds + Reps in the
Squat Clean AMRAP)

Thrive
25min AMRAP: 
Station 1: 
Run 300m w/ SB
30 Slam Balls

Station 2: 
30 Lunges
30 Z-Presses
30 Plank Shoulder Taps

Station 3: 
Bear Crawl 30yds
30 S/L RDLs
30 Sit-Ups

Station 4: 
30 S/L V-Ups
30 Curls
30 Triceps

Station 5: 
:30s Stone Chair
30 Tuck Pulses
:30s Side Planks (Each Side)


News
OUTSIDE WOD – 5:30am, 6:00am (Thrive), 6:30am, 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4:30pm, 5:30pm, 5:30pm (Thrive), 6:30pm
Person Limit:
18 People Inside
10 People Outside
…sign up in Zen Planner (waitlist available)

Join our facebook Group
Download the Zenplanner APP (to reserve classes)

Beyond Movement PT is now open at Outsiders Crossfit.
For a free assessment or more information
please contact Corey at 410-357-1529.

Coming up:

Al Walsh and Three Flights Up Fall Outdoor Concert
9/25/2020.

*Squat Mobility Workshop 9/26/2020 at 11:30AM. 
Sign up sheet will be at the front desk. 
Limited to first 15 people.

Pathfinders Run Wild for Autism 5k 
9/27/2020.

Please check our Facebook group page, your e-mail and/ or see one of the coaches for more information on all that’s happening at Outsiders!