Wednesday 1.6.21

5
Jan

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!