Catered Fit will be at Outlier Wednesday evening for some tastings! They will be setting up shop during the 4pm class so if you come to the 4, 5, or 6pm class, you should be able to catch them.
Gymnastics with Coach Jess is Monday night at 6pm! This is week 5 (of 6). Remember that this replaces the regular 6pm crossfit class.
Outliers will be drinking cider on November 10th. Join us at Bivouac Ciderworks at 2pm for some drinks and food.
Outlier baby shower on November 11th. Stay tuned for more info.
This is week 5 of our 6 week push and pull cycle. We will max out push press and deadlift next week.
30 burpee pull-ups
20 burpee pull-ups
10 burpee pull-ups
Extra credit (non-coached)
Seated DB press 3×10
100 banded pull-aparts
Pause front squat 5×3
Front squat with a 2 second pause at the bottom.
10 power cleans (135/95)
20 abmat sit-ups
40 double unders
Every 90 sec x 8 (12 min):
Snatch + hang snatch + OHS
Build to a heavy set of the complex. Reps should be be completed unbroken. These should be squat snatches, althogh beginners may scale to power. This is the snatch complex from the Halloween Throwdown, lets see what you guys can do.
-Rest 1 min-
8 power snatch (135/95)
Lets see if we can get any 1k row PRs!
Snatch scaling options:
8 alternating arm dumbbell snatch
Toes-to-bar scaling options:
Knees to chest
Hanging knee raises
V-ups or knee tucks (on ground)
10 wall balls (20/14, Rx+ 30/20)
20 Russian KB swings (70/53)
70m single arm KB front rack carry (70/53), switch arms as needed
-Rest 2 min-
10 min to establish a 2 rep max push press
Let’s see how you can lift while fatigued! The push press may not necessarily be an all time 2 rep max, but whatever you have in the tank for today. Push press may come from the rack.
Bulgarian split squat 3×8
Perform 2 deadlift every 2 minutes for 12 minutes (6 sets). Build to a heavy set.
10 rounds (16 min cap):
3 ring muscle-ups
6 deadlift (225/155)
9 burpees over bar
The 16 minutes is a hard cap, no need to do more than 10 rounds or 16 minutes of this workout. So for most people this is a 16 min AMRAP.
Muscle-ups scaling options:
4 strict pull-ups
6 kipping pull-ups
6 ring rows