Thursday 1.14.21

13
Jan

Thursday 1.14.21

Elizabeth

12min Strength: (5-6 sets):
Complex: “DT Snatch Version”
12 Snatch Deadlifts
9 Hang Power Snatch
6 Overhead Squats
(Score- Weight)
*Score only counts if you hold bar entire set

“Sally Carrera”
WOD: 8min Cap:
100 SDHP (53/35)
*5 Burpees at top of each minute
*No Burpees to start WOD
(Score- Time)


Thrive
28min Tasks: 

Station 1: 
3 Rds: 
8/6 Cal Arms Only Bike
20 Air Squats
*Feet on pegs, scale Cals as needed

Station 2: (11min Cap)
2000m Row

Station 3: 
4 Rds: 
5 Two For One Burpees
30yd Gun Walk
30yd Lateral Bear Walks

Station 4: 
3 Rds:
5 Lungesters
10 Skull Crushers
15 Statue of Liberty Sit-Ups

Station 5:
3 Rds: 
10 Knees to Chest of Rig (or Leg Raises on floor)
30 Mountain Jacks

News
Class Times – 5:30am, 6:00am (Thrive), 6:30am, 7:00am (Thrive), 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4pm, 5pm, 5:30pm (Thrive), 6pm
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)

“Barbell Brunch- Snatch Series” starting up January 16th!
*Limited spots available
Reach out to Coach Zach and/or Coach Joe for more info!

Beyond Movement PT is now open at Outsiders Crossfit.
For more information or to get started
please contact Corey at 410-357-1529.

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!