We will have regular scheduled hours on Monday, June 16th for Martin Luther King, Jr. Day.
We have a sign up sheet at the gym for Men’s Shorts, please get your name on the list if you would like a pair prior to this Friday so we can get the order going next week!
Don’t forget to sign up for the CrossFit Games 2017 Open by clicking here! Be sure to head on over to the blog written by Coach P as to why you should do they open! Make sure you join the Outlier CrossFit The Dark Side Team once you complete your registration and get your name on the board that you registered!
There are only 7 spots left for the Swolemate Showdown coming up on February 11th, please be sure to register your team if you would like to compete and confirm your spot! Also, if you are interested in volunteering to help out and/or judge we would love to have your help! We are trying to get the list of volunteers together to make sure we order the correct shirt sizes for everyone! Please let us know if you can volunteer on February 11th! We will have a shirt for you along with lunch! Please email Jessica at Jessica@outliercrossfit.com and let her know your shirt size!
Monday, January 16th
Strength/Skill:
Complete 6 Sets of:
2 Power Cleans + 2 Front Squats + 2 Push Jerks
Metcon:
8 Rounds for time of:
3 Power Clean + 3 Front Squats + 3 Jerks (155/105)
6 Burpee Pull ups
Tuesday, January 17th
Strength/Skill:
10 Left/10 Right Turkish Get Ups + Windmill x 1 round
Then TTB skill work
Metcon:
400 Meter Run
25 Kettlebell Swings (70/53)
25 Box Jump Overs
400 Meter Run
20 Kettlebell Swings (70/53)
20 Ring Dips
400 Meter Run
15 Kettlebell Swings (70/53)
15 Toes to Bar
Wednesday, January 18th
Strength/Skill:
4 Rounds for time of:
Front Rack Lunge 5 Left/5 Right (recommended 50-55% of FS)
Superset with 15 GHD Sit Ups
Metcon:
3 Rounds for Time of:
500 Meter Row/.6 bike
12 Goblet squats (70/53)
12 Goblet lunges (70/53)
12 True Push Ups
Thursday, January 19th
Strength/Skill:
EMOTM for 8 Minutes of
Deadlift 3 (60-80% deadstop)
Handstand Skill Work
Metcon:
“Diane ladder”
10/10, 9/9, 8/8, 7/7…1/1
Deadlift 225/155
Strict HSPU
Friday, January 20th
Strength/Skill:
Overhead Squat Tempo 32x1x3 (seconds down, 2 second pause, and explode up) Complete 5 sets @ 75%
Metcon:
Open WOD 13.3 Partner Style
AMRAP in 20 Minutes of:
150 Wall Ball (20/14)
90 Doubleunders
30 Muscle Ups
Saturday, January 21st
0800 & 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Cleans
Sunday, January 22nd
0900 – Community Class
1000 – Monster Mash/Open Gym