Thursday 9.3.20

Caroline

“Nancy”
5 Rds: 
400m Run
15 Overhead Squats (95/65)
(Score- For Time)
*Scale OHSq for Front Squat or Back Squats

Thrive
32min Tasks:

Station 1: (10min Cap)
2000m Row

Station 2: (8min Cap)
1 Mile Run or 1/2 Mile Run

Station 3: (8min Cap)
5 Rds: 
Bike 8/6
20 Forearm Plank Mountain Climbers
20 Tuck Pulses

Station 4: (4min Cap)
50 Banded Triceps
50 Russian Twists 
50 Face Pulls

Station 5: (5min Cap)
3 Rds:
15 KBS
10 Burpees

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

Zoom WOD 6pm
Link for all WODs
Password – Outsiders

Schedule changes after Labor Day (9/7):
Varsity will move from 3pm-4pm to 3:15pm-4:15pm
Crossfit 4pm-5pm will move to 4:30pm-5:30pm
Crossfit 5pm-6pm will move to 5:30pm-6:30pm
Crossfit 6pm-7pm will move to 6:30pm-7:30pm

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:

*Nutrition challenge starting 
9/8/2020. 

*WOD for a Cure 
9/12/2020.

*Squat Mobility Workshop 9/23/2020 at 6:30PM. 
Sign up sheet will be at the front desk. 
Limited to first 15 people.

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