I want to start by thanking everyone for their support over the last 4 months. Outlier is a special community, and we wouldn’t be where we are today without the continued support from all of you. In fact, everyone loves it here so much that we are adding new members nearly every day. This is of course great news, but it leads me to my next point.
Unless you are not coming to the gym at all, it is time to return all of the borrowed equipment. Even if I told you yes within the last week, I am going to have to reverse my statement and ask that the equipment comes back to the gym. With classes growing and the inability to share equipment in workouts, we need all of our equipment here at the gym more than ever. We have been very happy to help you keep the fitness going while we were closed, but since we are fully functional (outside), we will need all of our resources available to us.
Please reach out to me (Jeremy) if you have any special requests. Thank you for understanding.
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at firstname.lastname@example.org to set up an account and reserve your spot in trial classes.
New Shirt Pre-Sale
What better way to sum up 2020 (so far) than a vortex. That being the case, grab your 2020 Vortex Shirts now!. Pre-order link is below. Pre-orders live until Wednesday 7/22.
MONDAY, JUL 20
Single-arm DB Complex:
4 strict press + 6 push press
12:00 to establish a heavy set. Perform the complex on one arm, then the other. This should end up being 3 or 4 sets.
30 DB thrusters (2 x 50/35)
30 DB push press (2 x 50/35)
30 DB squats (2 x 50/35)
TUESDAY, JUL 21
Min 1 – 3 deadlift @ ~75%
Min 2 – 20 sit-ups
Min 3 – 8 burpees
Min 4 – 0:40 plank
Some midline work today, along with some burpees just to keep it interesting. The planks and sit-ups may tax your core and make the deadlift harder than expected. Don’t try to be a hero by going to heavy. Reduce the reps (or plank time) as needed to allow transition time.
WEDNESDAY, JUL 22
Every 2:00 x 6:
Let’s keep these at a reasonable weight and dial in that technique. Not looking for a 3-rep max here.
4 snatch (135/95)
8 overhead squat (135/95
12/10 cal row, or 11/9 cal bike
THURSDAY, JUL 23
Every 4:00 x 5:
-Rest 1:00 between rounds-
Score is total calories across all 5 sets. The 1 minute rest period is not enough to allow a sprint effort in this workout, which is why “max” is is quotes. Find a sustainable pace on the bike or rower that doesn’t leave you crushed when you start your run on the next round. Scale the number of push-ups as needed to allow you some time to accumulate calories.
FRIDAY, JUL 24
Establish a heavy 7-rep front squat, from the floor
Since we don’t have enough racks for everyone, squatting emphasis will be slightly altered. We will use event 7 from the 2015 CrossFit Games Team Series as a clean + front squat benchmark.
11 power clean (115/80)
33 double under