Wednesday 6.23.21

22
Jun

Wednesday 6.23.21

Dennis

“School’s Out”
Part 1
7min AMRAP:
5 Clean & Jerks (155/105)
10 Lunge Jumps
(Score- Total Rds + Reps)

Part 2
14min Strength: 
3 Front Squats + 5 Back Squats
(Score- Weight)

Thrive
30min Tasks:

Station 1: 
3 Rds: (MAX Cal Row)
1min Arms Only
1min Regular

Station 2: 
3 Rds: (MAX Cal Bike)
:30s Arms Only
:30s Legs Only
:30s Normal

Station 3: 
3 Rds: 
10 Wall Ball Shots (Arms Only)
10 Wall Ball Squats
10 Wall Balls

Station 4: 
3 Rds: 
400m Run
20 Upright Rows
10 Bird Downs (Bird Dog Burpees)

Station 5:
100 Abs of Choice

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!

Save the date!
Outsiders Concert 
Al Walsh and Three Flights Up
7/17/2021

Outsiders Strength Camp for Middle and High Schoolers
Mon/ Wed/ Fri
June 28th- July 26th
E-mail [email protected] for more info!

Crossfit Kids Summer Camp Program!
Ages 6-11
First session 7/12/21- 7/16/21
Second session 7/26/21- 7/30/21
E-mail [email protected] and 
[email protected] for more info!

Join our Facebook Group!