Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here.
- New to Outlier? Email us at info@outliercrossfit.com to set up an account and reserve your spot in trial classes.
Child Sitting
Child sitting is available during the week at the 8:30am and 4:45pm classes on Tuesdays and Thursdays. On the weekends, it is available Saturday at 8am, 9:30am, and Sunday at 9am. All child sitting slots are by appointment only, meaning you must reserve your child’s spot in Pike13 no later than 18 hours in advance (the day before). Registration opens up 2 days early. If you do not reserve a spot, the sitter will not be asked to show up.
Child sitting offerings are subject to change depending on demand and sitter availability.
MONDAY, JUL 13
STRENGTH
Front Squat
5×5 @ 70%-70%-75%-75%-75%
We are embarking on a quick 5-week front squat emphasis cycle. For those of that know your 1RM and are up for the challenge, follow the prescribed percentages. If you are not sure, or have not been squatting, follow the rep scheme, but go by feel. Only add weight if you felt comfortable with the previous set!
METCON
For time:
21-15-9
Toes-to-bar
Wall balls (30/20)
TUESDAY, JUL 14
METCON – Boat Race
3 rounds:
500m row
400m run
-Rest 3:00 between rounds-
Compare to 1/28/20. Score is total time (including rest). Stagger start time to allow everyone to row.
Workout courtesy of CFNE.
WEDNESDAY, JUL 15
STRENGTH
4 sets:
8 seated DB press
20 abmat or 15 GHD sit-ups
METCON
AMRAP 12:
12 push press (115/80)
8 burpee box jumps (24/20)
THURSDAY, JUL 16
METCON
5 rounds:
10 renegade row (2 x 40/25)*
5 power clean (185/125)
5 front squat (185/125)
*Left arm row + right arm row = 1 rep
FRIDAY, JUL 17
STRENGTH
Every 2:00 x 6:
3 deadlift
Goal is to go heavier than you will use in the metcon.
METCON
For time:
1000m row / 1.4mi bike
12 deadlift (225/155)
750m row / 1.0mi bike
9 deadlift (275/185)
500m row / 0.7mi bike
6 deadlift (315/205)