Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here.
- New to Outlier? Email us at info@outliercrossfit.com to set up an account and reserve your spot in trial classes.
OutWOD Fundraiser
Outlier will be participating in the “Infiltrate With Love” campaign presented by The Out Foundation. This year, a portion of proceeds raised will be donated to the National Black Justice Coalition. Click here to learn more about the fundraiser.
On Monday June 29th, Outlier will participate in a special workout named “Stonewall”, in reference to the Stonewall Riots that served as a catalyst for the gay rights movement in the United States and around the world.
Want to donate to our cause? Click here to donate to Outlier’s fundraising effort.
MONDAY, JUN 29
STRENGTH
Clean & Jerk
Build to today’s heavy single
METCON – Stonewall
AMRAP 12:
6 squat cleans (135/95)
28 double unders
6 shoulder-to-overhead
9 burpees
TUESDAY, JUN 30
METCON
AMRAP 16:
4 ring muscle-ups
12 box jump-overs (24/20)
16/12 cal row OR 14/11 cal bike
WEDNESDAY, JUL 1
STRENGTH/METCON
In a 20:00 window:
1 mile run (record time)
In the remainder of the time, establish a heavy 5-rep overhead squat (from floor, snatch required)
You are required to perform a snatch (squat or power) to setup your overhead squats. A squat snatch may count as the first overhead squat rep.
THURSDAY, JUL 2
METCON
3 rounds:
500m row or 0.7mi bike
30 ball slams (30/20)
200m farmer carry (2 x 53/35)
FINISHER
For quality:
60 double DB Romanian deadlift
60 double DB front rack lunges
Partition reps as needed.
FRIDAY, JUL 3
METCON
AMRAP 3 x 4 rounds:
15 toes-to-bar
5 front squat* (155/105)
Max burpees over bar in time remaining
-Rest 2:00 between rounds-
*Add 5 front squat each round.
Score is total burpees – number of missed front squats (if any). For example, if you complete 45 burpees through the first 3 rounds, but only get through 17 front squats (out of 20) in round 4, your score would be 45-3 = 42. So there is still some incentive to do as many front squats as you can, even if you hit the wall and can’t make it through all of them.