We are excited to be kicking off 2017 with all of you and excited to see what 2017 has in store for Outlier! Reminder we have regular scheduled classes all week and we will be kicking off the new year with our 6 week healthy eating challenge which will begin next Monday, January 9th and we will have a kick off meeting on Saturday, January 7th at 10:30 am to go over the challenge and get everyone’s stats we need for the challenge! We will also be helping you set a goal for the challenge to help you be successful! We have lots of fun social events being planned for 2017 and in the works along with new programs we will be offering throughout the year! Remember we have 4 competitions already scheduled for the year with the first one being the Swolemate Showdown on February 11th! Get yourself signed up and don’t be afraid to compete if this is your first competition! All of the dates for the competitions and open are on our website under the events section which is on the right side of our main page, be sure to check here frequently for updates! We have the CrossFit Games Open kicking off in February as well and we will have a leaderboard for Outlier during the Open! More details coming soon on that! Lets get 2017 started off right by getting back on track and getting back to the gym on your regular schedule! Look forward to seeing everyone this week! Happy New Year!!
Monday, January 2nd
Strength/Skill:
Back Squats 3×10 @ 70%
Back Extensons x 15
Metcon:
AMRAP in 20 Minutes of:
2 People Complete the Following:
50 Front Squats (135/95)
50 Bar Facing Burpees
50 Knees to Elbows
50 Wall Balls (20/14)
50 Calorie Row/Bike/Ski
50 Kettlebell Swings (70/53)
100 Abmat Sit Ups
200 Doubleunders
Tuesday, January 3rd
Strength/Skill:
4 Sets of:
Push Press x 5 @ 70-75%
Strict Pull Ups x 10
Metcon:
1000 Meter Row
10 Muscle Ups (sub 15 Pull ups, 15 dips)
6 Wall Walks
800 Meter Run
6 Wall Walks
Wednesday, January 4th
Strength/Skill:
5 Sets @ 70% of:
Overhead Squat Tempo 3 seconds down 2 seconds hold x 1 second at top for 3 Reps
Metcon:
5 Rounds for Time of:
8 Overhead Lunges (45/25 plate)
8 Deadlifts (185/125)
8 Box Jumpovers
2 Rope Climbs
Thursday, January 5th
Strength/Skill:
4 Max Sets of:
10 Strict HSPU or Dumbbell Press
Superset w/ GHD Sit Ups x 15
Metcon:
3 Rounds for Time of:
20 Jumping Squats (hands on head)
20 Push Ups (hand release)
20 Box Step-ups
20/15 Calories on Bike
20 Kettlebell Push Press – Left Side (53/35)
20 Kettlebell Push Press – Right Side (53/35)
Rest 1 Minute between rounds
Friday, January 6th
Strength/Skill:
EMOTM for 8 Minutes of:
Power Clean & Jerk x 2 + 5 burpees
Metcon:
“Death by Thrusters”
105/70
Minute 1…1 Thruster
Minute 2…2 Thrusters
Minute 3…3 Thrusters
Saturday, January 7th
0800 and 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Clean Focus
1030 – Healthy Eating Challenge Meeting!
Sunday, January 8th
0900 – Free Community Class
1000 – Monster Mash/Open Gym