This week we have our ladies night on Tuesday night! Come on in to Outlier at 6 PM for the WOD and then we will head over to Emiliano’s Mexican Restraurant for ladies night after for margaritas, chips, and salsa! We look forward to having a fun evening with all of you beautiful ladies! This is just the first of many ladies nights to come!!
This coming weekend, Sunday, May 1st, we will be hosting our healthy eating seminar! And starting the day after, Monday, May 2nd, we will begin our 6 week healthy eating challenge. The Q & A Healthy Eating Challenge Meeting will be at 11:30, cost is $20 to participate in the challenge (not the meeting). Everything will be explained for the 6 week healthy eating challenge during the meeting so plan on attending!
Be sure to head over to our blog to read more about our other upcoming events and competitions for 2016. Be sure to mark your calendars and save the dates! Also, make sure to get your name on the sign up sheet for the First Ever Civil War Competition we are having here at Outlier!
Congrats to everyone who successfully completed the deadlift cycle and to those who PR’d their 1 Rep Max on Friday! We are moving into our next cycle where we will shift focus for the next 3 weeks into dialing in position on the snatch and clean, as well as building endurance. You can read more here about the next cycle.
Lastly, for those that didn’t see the announcement of the new gear on it’s way to Outlier we have a new 24 foot rig with 3 squat racks, 6 new ladies’ bars, 2 men’s bars, and more on its way to Outlier!
Monday, April 25th
Strength/Skill:
Snatch 1 Rep Max
Metcon:
10-8-6-4-2 Back Squats (185/125)
50-40-30-20-10 Doubleunders
Tuesday, April 26th
Metcon:
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400 meter
20 KB swings (2/1.5 pood)
Run 400 meter
20 Overhead Squats (115/75)
Run 400 meter
20 Burpees
Run 400 meter
20 Pull Ups (Chest to Bar)
Run 400 meter
20 Box jumps (24”)
Run 400 meter
20 DB Squat Cleans (45/25lbs each)
Run 400 meter
Wednesday, April 27th
Strength/Skill:
EMOTM for 10 Minutes of:
2 Squat Cleans
Metcon:
“Elizabeth”
21-15-9 Reps of:
Squat Cleans (135/95)
Ring Dips
Thursday, April 28th
Strength/Skill:
3 Rounds of:
6 Weighted Pull Ups
6 Barbell Bent Over Rows
Metcon:
“Fight Gone Bad!”
Three rounds For time of:
Wall Ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
Friday, April 29th
Metcon:
Teams of 3 Complete the Following:
P1 7k Row for time
P2 holds a plank
P3 12 man makers 45/25
* Rotate when P3 completes all the man makers, WOD is over when the 7K Row has been completed
Saturday, April 30th
8 AM – CrossFit Class
9 AM – Barbell Skills
10 AM – CrossFit Class
11 AM – Free-For-All Community WOD
Sunday, May 1st
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym