Wednesday 1.6.21
Morgan
12min Strength Complex: (5-6 sets)
2 Hang Squat Cleans
4 Push Presses
6 Front Rack Lunges
(Score- Weight)
*All performed w/o dropping bar
“No Mercy”
WOD: 7min AMRAP:
3 Power Cleans (185/125)
21 DU’s
(Score- Total Rds + Reps)
Thrive
32min Tasks:
Station 1:
Run 800m
*Know your running capabilities,
run less distance if needed
Station 2:
50yd traveling of the following:
Gun Walk
Waiter Carries
OH Carries
Rotational Lunges
Bear Crawls
Station 3:
20 Evil Ups (3 Gorillas + 1 Up Down)
20 Dead Bugs
40 In/Out Squat Jumps
Station 4:
4 Rds:
100m Arms Only Rower
200m Normal
Station 5:
30 Hollow Rocks
30 Sit-Ups
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!
| CrossFit Kids Spring Program: Ages 5-7 Starts Sunday, January 10th! Dates: Jan 10 – Feb 28 (8 classes) Times: Sundays 10am – 11am Cost: $120 Email [email protected] to register Registration will be limited to 15 participants! Sign up now to reserve your spot! |
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!