Labor Day Weekend Schedule
Normal schedule Saturday and Sunday. Modified schedule on Monday 9/7. Classes will be at 8:00am and 9:15am (only classes of the day).
2020 Civil War
The best competition of the year is back! It will be a little different this time around…we will be outside and the events will be spread out over 5 days. The competition will span from September 26th – October 10th, taking place on three Saturdays and two days mid-week. Obviously we do not have the expectation that you commit to all five days, but that is the beauty of this format. Coaches will coordinate with their athletes to assign people to events, so you will still be able to participate even if you are gone one or two of the days. Check out our announcement post here.
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are back to working out insdide!
- New to Outlier? Email us at firstname.lastname@example.org to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13
8:00am Workout of the Day
In teams of 3…
0:00 – 15:00:
Establish a max team bench press (sum of 3 individual lifts)
15:00 – 30:00
70m sled push (3/2)
20/16 cal erg
10 front squats (135/95)
a.) Bench Press – teams will share one bench/bar. Wipe bench/bar between lifters. Yes, mixed gender teams can work…guys can use a ladies’ bar, and visa versa. The 15:00 includes your warm up time for the bench press portion.
The AMRAP begins at the 15:00 mark, so be set up and ready to go.
Perform “chute” style. P1 will begin on the sled push and moves through the workout in order. P2 may enter the chute after P1 has moved onto the next movement. Only 2 people may be in the chute at one time. So, P3 cannot begin their sled push until P1 has finished the front squats. This will incorporate rest into the workout with the 3 person format.
Wipe the sled and erg between uses (the resting teammate can do this if you want to be efficient). Each athlete should set up their own barbell.
Obviously the bench press will be performed inside at the racks. For the AMRAP, sleds start at the bay door, push to the end of the building and back. Ergs shall be set up outside, behind the sleds. Barbells for the front squats shall be set-up inside, with each barbell in a taped off rectangle.
Barbell with coach Paul