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 email@example.com 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
MONDAY, SEP 7
Modified schedule on today. Classes will be at 8:00am and 9:15am (only classes of the day).
METCON – “John Tipping II”
15 deadlift (225/155 lb)
15 box jump (24/20 in)
This Firefighter Hero WOD is dedicated to John Tipping, II, FDNY, Ladder 4, who was killed on September 11, 2001.
John J. Tipping II, 33, of Port Jefferson, was a firefighter with Ladder Co. 4 in Manhattan. He died in the collapse of the south tower. He had tried to shield a civilian with his body as the tower came crashing down.
More info here:
TUESDAY, SEP 8
18 minutes to build a heavy set of the following complex:
1 power snatch
3 overhead squat
1 hang squat snatch
10 overhead squat (95/65)
15 ball slam (40/30)
WEDNESDAY, SEP 9
Max calories in time remaining
-Rest 2:00 between rounds-
Goal is to have approx 1:00 to perform calories, scale the run if needed to be in that range. Equal work/rest ratio today, which means you are sprinting each round. Score is sum total of calories across all rounds.
Set the machines up outside, start and finish your run at your machine.
THURSDAY, SEP 10
Every 2:00 x 6:
3 front squat, from rack
Goal is to do all sets at at 75%-85%
4/3 ring muscle-up
12 GHD sit-up, or 16 abmat sit-ups
12 front squat (135/95)
Goal: sub 15:00
FRIDAY, SEP 11
Min 1 – 4 double DB strict press + 8 double DB push press
Min 2 – 16 double DB deadlift
Min 3 – Max burpees
Min 4 – Rest
Score is total burpees across all rounds. No Rx weight given, pick a DB weight that allows you to do the pressing complex unbroken, and use the same DBs for deadlifts.