Wednesday 9.23.20

22
Sep

Wednesday 9.23.20

Marcia & Wendy

Strength:
10mins: (5-6 sets)
10RM TNG Power Snatches
(Score- Weight of 10 Touch & Go PSn)
*Don’t need to do sets of 10 leading up to 10RM

“Jeep”
4 Rds: 
20 DB Snatches (50/35)
12 Box Jump Overs (24/20)
(Score- Time)

Thrive
30min Tasks:

Station 1: 
3 Rds: 
400/300m Row
20 KBS
10 D-O-I-U’s

Station 2:
10-8-6-4-2 
Cal Bike
25-20-15-10-5
Slam Balls

Station 3:
200m Run
10 Burpees 
400m Run
15 Burpees
600m Run
20 Burpees 
800m Run

Station 4:
3 Rds: 
20 SeeSaw DB Presses
50m Gun Walk + 10 Curls 
20 Leg Raises

Station 5:
30 of the following:
Plank Ups
Mountain Crosses
Oblique Crunches
Double Crunches 

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

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:

Al Walsh and Three Flights Up Fall Outdoor Concert
9/25/2020.

*Squat Mobility Workshop 9/26/2020 at 11:30AM. 
Sign up sheet will be at the front desk. 
Limited to first 15 people.

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

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!