Reminder we have new hours for our Saturday classes starting this Saturday with an 8 and 10:30 AM CrossFit Class, 9-10:30 AM Barbell Proficiency Class, and 11:30 AM Free Introductory Class.
You have until Tuesday, May 31st to sign up for the Civil War Competition!
Be sure to head on out to the Proving Grounds Competition this Saturday to cheer on all of our teams that we have competing that day!
Monday, May 30th – CLOSED
Happy Memorial Day! Outlier will be CLOSED on Monday, May 30th. CrossFit Coronado will be open on Monday and doing Murph starting at 09:00 (gym will open at 08:30 to warm up). It’s a tight fit out there for Murph but always fun. Please give us a heads up if you plan to head over the bridge for Murph that Monday. Otherwise, get outside and enjoy the sun!
Tuesday, May 31st
Strength/Skill:
EMOTM for 10 Minutes of:
Clean Deadlift to knee + Clean and Jerk
Metcon:
10-8-6-4-2 Clean & Jerk (135/95)
50-40-30-20-10 Doubleunders
2 Rope Climbs each round
Wednesday, June 1st
Strength/Skill:
Back Squat 3 x 10 @ 65-70%
Superset 3 x max set of strict pull ups
Metcon:
4 Rounds of:
AMRAP in 3 Minutes of:
12 Back Rack Lunges (115/75)
6 True Push Ups
– rest 1 minute in between rounds
– Run 800 Meters for time post WOD
Thursday, June 2nd
Strength/Skill:
Deadlift – work up to a heavy set of 3
Metcon:
3 Rounds for time of:
500 Meter Row/.6 mile Bike
12 Deadlifts (225/155)
12 Chest to Bar Pull Ups
Friday, June 3rd
Strength/Skill:
Front Squat 3 x 8 @ 75%
Superset 3 x max set of Strict Pull Ups
Metcon:
4 Rounds for each Partner
25 Wall Balls
25 Meter Suicide
1 partner works while 1 partner rests
Saturday, June 4th – Reminder New Class Hours Begin today 8 and 10:30 AM CrossFit Class & 9-10:30 AM Barbell Class
8 and 10:30 AM CrossFit Class:
In Teams of 2 Complete the Following For time:
100 Wall Balls 20/14
50 Pull-ups, strict
50 Ring Dips, strict
50 Back Squats 225/155
50 Ring Dips, kipping
50 Pull-ups, kipping
100 Wall Balls 20/14
Barbell Proficiency Class (9 – 10:30AM):
High Hang Clean 1-1-1-1
Hang Clean 1-1-1-1
Clean 1-1-1
Clean Pull 3 @ 95%, 2 @ 100%, 2 @ 100%+5lb
Sunday, June 5th
9 AM – Free-For-All WOD
10 AM – Monster Mash WOD/Open Gym