Outlier CrossFit in San Diego CA is a core strength and conditioning program. We are a gym designed to provide you with options for a healthier lifestyle. We have designed our program to elicit as broad an adaptational response as possible. We will train anyone willing to change their lives for the better. The CrossFit Program was developed to enhance an individual's competency at all physical tasks. We train using CrossFit methods, which are based in functionality such as: olympic weight lifting, power lifting, high intensity excercise, nutrition, weight loss. We utilize many aspects of fitness like squats, cycling, running, rowing, and swimming. Our CrossFit gym in San Diego, CA, offers a workout with a garage gym feel and a "Cheers," atmosphere. Everyone knows each other and helps to motivate them in this high intensity environment. Coaching is always offered and encouragement is a requirement. Aesthetics are a side effect of our training plan, not our goal. Through the coaching and direction of the Outlier team, it is our philosophy that your results are a direct reflection of the effort and sacrifice you put forth; we ask you to do nothing that we have not already done. Our only request is that if you use our training, do so with courage and heart. Train to your highest level of intensity, and hold nothing back. There is no magic rep scheme, workout, or diet; the magic is in your determination and how you overcome your obstacles. As Outliers, we are here to provide you with direction and maintain your focus; it is up to you to accept the challenge and become the Outlier within.
Accumulate as many burpees as possible in 5 minutes while your partner holds the plank position, rotate when necessary (burpees will not count when your partner is not in the plank)
- Rest 1 Minute
Accumulate as many calories on the rower in 5 minutes while your partner holds the bottom of squat position, rotate when necessary (your calories will not count if your partner isn’t in the squat position)
- Rest 1 Minute
Accumulate as many 50 meter sled pushes (load sled with 180 lbs for men/135 lbs for women) in 5 minutes while your partner holds 2 kettlebells (1.5 pood men/1 pood women) in the front rack position, rotate when necessary (your sled cannot be moving if partner is not holding the front rack position)
Weighted Strict Pull ups 10reps x 3sets 60sec rest
A-1 Weighted True Pushups 15reps x 3sets 30sec rest
A-2 Weighted Ring Rows 10reps x 3sets 30sec rest
Handstand Shoulder Touches 16reps x 3sets 30sec rest
AMRAP in 10 mins of: 2 Muscle Ups (mod 6 pull ups and 6 dips) 10 Deadlift (225 men/155 women) 20 Alternating Kettlebell Snatch (1.5 pood/1 pood)
A Handstand holds facing wall 45sec x 3sets 30sec rest B Handstand holds facing away from wall 45sec x 3sets 30sec rest Turkish Get ups 10reps x 2sets (2/1.5) 120 Double Unders *15 true pushup penalty every time you stop. Complete them at the end.
Hang Clean & Jerk 60% 4reps, 70% 3reps, 85% 3sets x 2reps Snatch Grip Deadlift 70% 4reps, 80% 3reps, 90% 3reps, 100% 3reps, 110%, 3reps Weighted Box Jumps 8reps x 4sets (1.5/1 in each hand)
10min AMRAP: 2 Muscle Ups (mod 6 pull ups and 6 dips) 5 Deadlift (275/185) 8 Alternating One Arm Snatch (100/70)
Thanksgiving Week Hours Today, November 29th: Only open for two classes at 9am and 10am.
WOD: Filthy Fifty!!!
Skill Work: Toes To Bar 15reps x 3sets 30sec rest *100 DU penalty if you break up the reps during any set A-1 Bar Muscle Ups 10reps x 3sets 30sec rest A-2 Weighted True Pushups 10reps x 3sets 30sec rest Double Squat WB 15reps x 3sets (25/16)
Lift: Clean Pull + Power Clean: 60%x(3+3), 70%x(3+3), 75%x(2+2), 80%x(2+2)x2
WOD: 10 Minute AMRAP
5 dips 10 front squats (135/95) 250 meter run
Skill Work: A Handstand holds facing wall 45sec x 3sets 30sec rest B Handstand holds facing away from wall 45sec x 3sets 30sec rest Turkish Get ups 10reps x 2sets (2/1.5) 120 Double Unders *15 true pushup penalty every time you stop. Complete them at the end.
Lift: Hang Clean (above the knee) + Jerk 60% 4reps, 70% 3reps, 80% 2rep, 90% 1rep x 2sets Romanian Dead Lift 70% 8reps x 4sets Plank Holds 45sec x 3sets (45lb/35lb plate on hips)
WOD:10 Minute AMRAP
5 Dips 5 Strict Pull-ups 10 front squats (185/130) 250 meter run
Thanksgiving Week Hours
Wednesday, November 27th: Outlier will close at 6pm. The 6pm and 7pm group classes will be cancelled as will the last hour of the Barbell Club.
Thursday, November 28th: Closed All Day. Enjoy your Thanksgiving!!
Friday, November 29th: Only open for two classes at 9am and 10am.