Reminder this week we have our Harambe WOD on Saturday where Xendurance will be there with some of their products. Also, you can start bringing in your clothes for the clothing exchange next week from the 10th through the 15th for any clothes you are looking to get rid of that others may want! As always, head over to our events page to check out all of the upcoming events for the next few months.
Also, our CrossFit Kids Class for 6 to 10 year olds is Thursday afternoon from 3:15 to 3:55!
Monday, October 3rd
Strength/Skill:
2 Deadlifts + 2 Power Cleans + 2 Front Sqauts + 2 Jerks (work up to a max)
Metcon:
6 Minute AMRAP of:
2 Deadlifts + 2 Power Cleans + 2 Fronts + 2 Jerks (80% of your max in the complex)
– then immediately following the AMRAP, complete Annie
50-40-30-20-10
Doubleunders
Abmit Sit Ups
Tuesday, October 4th
Strength/Skill:
EMOTM for 10 Minutes of:
2 Power Snatch + Overhead Squats
Metcon:
5 Rounds for time of:
7 Power Snatches (115/75)
7 Box Jump Overs
7 Knees to Elbows
Buy out 200 Meter Sandbag Run
Wednesday, October 5th
Strength/Skill:
Back Squats 10-8-6-4-2 (70-75-80-85-90%)
Complete 1 Round every 3 minutes
Metcon:
4 Rounds for time of the following (complete 1 round every 5 minutes):
400 Meter Run
12 2 x Kettlebell Frount Rack Lunges (53//35)
12 GHD Sit Ups
Thursday, October 6th
Strength/Skill:
Pull Ups and Dips max setsx3 E4M
Metcon:
Teams of 2 Complete:
8 Minute AMRAP of:
20/15 Calorie Bike/Row/Ski Erg
Max Step ups with sandbag
– Rest 2 minutes
8 Minute AMRAP of:
20/15 Calorie Bike/Row/Ski Erg
Hang Squat Cleans (45/25)
Friday, October 7th
Strength/Skill:
EMOTM for 8 minutes of:
Sumo Deadlift x 2 (start at 70% and don’t go above 85%)
Metcon:
3 Rounds for time of:
50 Meter Sled Push (4/3)
21 Wall Balls (20/14)
14 HSPUs
7 Deadlifts (315/205)
Saturday, October 8th
Paul Castaneda from Xendurance will be at Outlier Saturday morning while we run the Harambe WOD and the barbell class. If you aren’t a member of Outlier, feel free to come on by for the Harambe WOD and check out Xendurance products!
0800 and 1030 AM – CrossFit Class –
“Harambe”
5 Rounds for time of:
28 Wall Balls (20/14)
16 Toes to Bar
then 200 Meter Sled Drag (135/95)
0900 Barbell Proficiency Class – Clean & Jerk Focus
1130 AM – Free Introductory to CrossFit Class/Open Gym
Sunday, October 9th
9 AM – Free-For-All Community WOD
10 AM – Monster Mash WOD/Open Gym
2 Rounds for time of:
30/20 Calories, Assault Bike
3 Rope Climbs, 15ft
AMRAP 5 minutes of:
50 Double-unders
5 Clean & Jerks 135/95
3 Rounds for time of:
50 Abmat Sit-ups
50 ft Front Rack Lunge 155/105
50 ft Handstand Walk
*Rest 5 minutes between workouts