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===Workout of the day for Tuesday, January 10, 2017=== Coach Led Dynamic Warmup, Mobility & Stability: Row/Crossover Symmetry/Bent over dumbbell row. Have everyone perform all movements on the coach’s que. Metcon: 16 Minute AMRAP Push-Ups Heavy Kettlebell Swings Double Unders Fitness: Reps: 5 PU/10 KB/15 DU Weights: 12/16 KG KB Performance: Reps: 7 PU/14 KB/21 DU Weights: 16/24 KG KB Competition: Reps: 9 PU/18 KB/27 DU Weights: 24/32 KG KB Coach Led Mobility Warm-Down: Time left.

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===Workout of the day for Wednesday, January 04, 2017=== “Weightlifting Wednesday” Coach Led Dynamic Warmup & Mobility Skills, Drills and Strength: Floor Bench Press Work up a heavy set of 5 reps. WOD: Build to a heavy but doable barbell complex of… 1 Squat Clean 1 Front Squat (2 front squats if you didn’t squat clean the first lift :-) 1 Thruster Coach Led Mobility Warm-Down: Time left.

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===Workout of the day for Wednesday, December 28, 2016=== “Weightlifting Wednesday” Coach Led Dynamic Warmup & Mobility: 15 Minutes Skills, Drills and Strength: Heavy Back Squats Take 20-25 minutes and work up a heavy weight so you can perform 5 sets of 5 reps. Metcon: Jesse’s Boy – 8 Minute AMRAP Rep Scheme… 1/10, 2/20, 3/30… Power Cleans Double Unders Fitness: 65/95 Performance: 95/135 Competition: 135/225 Side note. Want to challenge yourself in a different way with this workout? Pick a weight you don’t have to break up. Now this only works well if you can string together your jump ropes. It means you’ll be doing 8 minutes of GO GO GO!!! Must maintain good form. No crappy reps just to say you did em. Coach Led Mobility Warm-Down: Time left. Thinking about trying CrossFit? Check out our New Years offer:

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The New Year is on it’s way and we have an offer for you. 1 Month Free. Check it out. 3,2,1 Click!

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Athlete Spotlight: DANIELLE Family: Luis Castillejo & I have been married for over 14 years. Together, we have four spectacular (to me) children: Luca ( 11), Julie (9), Estela (7) & Benjamin (5). Occupation: My daily grind is divided between raising my children, volunteering at school, “house stuff” (cooking, cleaning, ect.) & whatever else comes my way! In the last year I have worked on translation projects – translating various video interviews from Spanish to English to create subtitles for video projects. Athletic background: I played Basketball in High School. Sophomore year at SPU I tried out for the basketball team and played shooting guard. These past years have been a random combination of hiking, some climbing, indoor soccer, running, working out at the gym, and just trying to stay active. How long have you been doing CrossFit? I started CrossFit in February of 2016 (8 months). What brought you to Outcome? I became aware of CrossFit & Outcome from my amazing friend, (now coach) Bethanee Randles. I took her classes at the YMCA and trained with her. I loved it. Then, I noticed her growing athleticism and observed her fitness level. It was inspiring. She had nothing but positive things to say about Outcome and it was contagious. I wanted to work towards being well-rounded and fit, and also loved the idea of the ‘community’ she talked about. After taking Foundations, I was nervous but decided to go for it. What are your hobbies or interests outside CrossFit? Music: playing music (guitar/piano) AND listening to music. I can listen to country, rap, R&B – almost anything. If I can be adventuring outside, I am. Hiking up mountains or strolling on beaches, listening to the calm in nature- I love that. More recently, I started playing tennis and have discovered that I enjoy it. (Finally, I love cooking good, spicy food. I’m not sure that’s a hobby or interest, but it’s definitely a fav) If you could create a WOD and name it after yourself what would it be? My workout would be a chipper. “Don’t Slow Down” 6x200m run, 50 KB swings, 35 Power cleans, 30 pull ups, 25 Russian twists, 15 push ups & 6x200m run What are your CrossFit goals? Generally, improve my form on all of the lifts (clean, jerk, snatch, ect)! I would like to do 10 consecutive strict pull ups before the end of the year and learn to kip. What is your favorite treat? I love Newman O’s, apple pie, dark chocolate and Top Pot donuts. Tanya: I love the commitment and determination Danielle brings to Outcome. She is a strong, bad-ass mama, and it shows. When Danielle misses a day (the reason is typically because she is doing something else bad-assery), everyone notices the void. Also love her quirky sense of humor and hair. Thank you Danielle for the inspiration and spark you bring to those around you. Petra: Danielle drives from Poulsbo every day and in the summer sometimes with all 4 of her kids, to find some time for herself. To do right by herself, to get stronger and fitter. She has a quick wit, will always lend an ear and has the most gorgeous smile that goes on for days. Like her hair, this woman does not quit. She wanted strict pull ups, and she got them, because she worked hard for them. Every day. She wanted to increase her clean weight, and did it because she worked hard to do it. She is also not shy about asking for help and advice, but then again there is not a shy bone in her body. I am not alone in believing that this athlete holds a special place in our hearts. Dave: Danielle is the hardest working momma I have ever seen, she comes in ready to work, attacks every workout like her life is depended on it. She competes at events with no fear of failing. I heard other ladies talk about how she inspired them. Plus sometime she comes in so hot she is forced to wear protective sun glasses! I love this lady and always love receiving her hello hugs! Bethanee: Danielle Rueb has become such an incredible part of the community at Outcome. She has grown in such monumental ways since the moment she walked through our gym doors: she has increased her strength, her confidence, and she has certainly made our community a stronger one. I was extremely fortunate to know Danielle as a friend and client for a 4 years before she took the leap and started CrossFit. She is one of the most driven women I have ever met, and she is ALWAYS up for a challenge. Danielle is the type of person who radiates happiness and motivation. Danielle motivates and inspires everyone who she meets. She juggles her own workouts, being super mom to some of the sweetest kids I have ever met, and still finds the time to make sure her and her family are able to have such a wonderful life full of experiences- whether it be hiking, traveling, gardening, team sports or family projects. One of the best attributes about Danielle is her willingness to help motivate the people around her. Danielle pushes all of us to be better, and she is consistently looking for ways to grow to reach her own personal goals. Danielle is one of the most coachable people I have ever worked with, and she has the best possible drive and momentum with her health and fitness. I am happy and thankful to have Danielle as my friend and as a part of our Outcome community! Timary: Danielle is such an incredible addition to our community! Danielle is always pushing herself and everyone around her to be better, to do better. She has the best attitude and will pull you up mentally and physically if you are anywhere near her. I’m so thankful to have Danielle in the gym every day. She is such an inspiration to all that know her. Keep up the fantastic work Danielle! Sal: Danielle… She is the only person I allow to wear sunglasses indoors. That should explain how I feel about her. On a fitness front, she is awesome. I can remember a time when we were in a competition setting where I walked up to her, asked her to trust me, she did, and we got the result we were looking for. I literally remember her cleaning the bar and me just walking away. I had started to cry and I needed to suck it up till I could make it outside. For a coach, there are these moments that can’t be described. The mind, body, spirt of both you and the athlete sync up and it’s just perfect harmony. Yep, that is my girl Danielle. She is a BOSS! Now if we could just get her to stop spitting in the parking lot…

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Workout of the day for Friday, October 7, 2016. Warmup & Mobility Skills & Drills: Rope Climbs Practice your rope climb skills for the first 5 minutes and then… Partner 1 does 1 Rope Climb Partner 2 holds a Plank Accumulate 10-15 Rope Climbs as a team. Metcon (22 Minute Time Cap) Team Chipper 20 Wallballs 20 Partner Sit-Ups 20 Snatch 30 Wallballs 30 Partner Sit-Ups 30 Front Squat 40 Wallballs 40 Partner Sit-Ups 40 Deadlifts 50 Wallballs 50 Partner Sit-Ups 50 Shoulder to Overhead Use the same weight for each movement. Should feel light for some movements and not so light for others. That is the purpose of this particular WOD. Cool Down/Cash Out Fitness/Performance/Competition: Use the weight that is right for both you and your partner. Be smart, be safe, have fun and crush the WOD!

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Workout of the day for Tuesday, September 20. Partner up for a row :) When they are rowing, you are squatting, push-upping, stretching, etc… Use this time wisely and prep for the rest of the class. Skills and Drills – Overhead Squat Pick a partner that will use similar weight and then over the time allotted, work up to a heavy but doable Overhead Squat. Start with multiples at the same weight and as it gets heavier, do less reps so long as you keep the same awesome form. Metcon(s) Rounds for Time (Pick a number of rounds for yourself and stick with it. Should be around 12 Minutes) 5 Strict Pull-Ups 10 Alternating Pistols 15 Sit-Ups

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Workout of the Day for Monday, August 15th, 2016. Warm-Up Metcon: 15 Minute AMRAP 200 Meter Run 5 Man Makers 15 Sit-Ups Strength: Back Squats 5-5-5-5-5 Warm up to your 65-75% and then repeat the 5 sets at that weight. If you want a little more work, slow your descent and pause at the bottom for a 2 count.

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Team WOD Tuesday, August 2nd, 2016 Warm-Up Strength/Skill – Handstand Progression, Handstand, Handstand Walk Once you are good and warmed up, work for a minute, rest for a minute. One thing we often see are people practicing a movement too fast, too long or too heavy. We want you to have a plan, get good work in, but not burn out or reinforce bad habits or bad movements. This is why we are formatting your practice time with a minute of work and a minute of rest. We want at least a minute rest between minutes of work. If you need more rest, take it but have a plan. Be safe, be committed and have fun. Metcon – Team WOD – 100s (teams of 2) 100 Calorie Row 100 Box Jumps 100 Thrusters 100 Russian Twists Fitness: 16/20 Inch Box 10/20 LB Dumbbells Performance: 20/24 Inch Box 30/45 LB Dumbbells Competition: 24/30 Inch Box 40/55 LB Dumbbells

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Thursday Goal Work Metcon – 15 Minute AMRAP 10 Wallballs 10 Sit-Ups 10 Russian Twists w/Wallball Fitness: 10/14 LB Ball Performance: 14/20 LB Ball Competition: 20/30 LB Ball

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Tuesday, June 14th, 2016 Make this part of the Warm-Up Team – Three by Four or Five :) 3 x 400M Run or 3 x 500M Row Partner Up. Your rest is their run. You should be running/rowing at about 80% effort level. Core Strength Work 3 Sets of: 10 V-Ups 10 Russian Twists w/KB 10 Elevated Presses w/KB Plank for 60 seconds and then rest for 2 minutes between sets. Workout of the Day 12 Minute AMRAP – Get to 10! 1 Power Clean 1 Burpee Over Bar 2 Power Cleans 2 Burpees Over Bar Are you pickin up what we are putting down ;)… Fitness: 65/95 LB Barbell Performance: 95/135 LB Barbell Competition: 115/165 LB Barbell

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Workout of the day for Friday, May 27th, 2016. Strength Deadlift 5/5/5/5/5 WOD AMRAP 10 3 Toes to Bar 3 Box Jumps 6 Toes to Bar 6 Box Jumps 9 Toes to Bar 9 Box Jumps… Fitness: Knee Raises 12/16 Performance: 20/24 Competition 24/30

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.

CrossFit Outcome posted on Facebook

Workout of the day for April 18th, 2016. Strength: 20 Back Squats or find your One Rep Max. Remember to add 5 LBS to your weight from last week. Metcon: 15 Minute AMRAP “Simple Dimple” 10 Push-Ups 20 Squats 30 Double Unders Cash Out: 99 Partner Sit-Ups

CrossFit Outcome posted on Facebook

Workout of the day for Thursday March 31, 2016 Strength: Snatch complex 3 sets of 3 Hang power snatch Hang squat snatch Full squat snatch from ground Metcon: Tabata Rowing KB swings Double unders Wallballs

CrossFit Outcome posted on Facebook

Workout of the day for Monday March 14, 2016 Strength: Box squats 5-5-5-5-5 Keep it light! Metcon: 6 min amrap 5 snatches 25 double unders *3 min rest* 6min amrap 2 muscle ups 20 air squats *3 min rest* 6 min amrap 10 dumbbell push presses 20 sit ups Fitness: 45/65 Singles 3 ring rows + 3 dips = 1 MU 15/20 DB Performance: 65/85 3 pull ups + 3 dips = 1 MU 25/35 DB Competition: 85/105 35/45 DB

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We were way too excited not to steal this and post it on our page!!! Congratulations Nicole, Jaret and Baby Addison! Nicole just PRed a baby girl.

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Workout of the day for Monday, January 18, 2016 Benchmark Week – 1 Rep Max Back Squat We recommend using the following rep scheme to find your new 1 Rep Max Back Squat. Get your body very warm. You should feel mobile and strong. When you complete the following sets do it with the mind frame of being aggressive. If you walk up to the bar like it’s gonna be heavy, it’s gonna be heavy. Walk up to the bar, set your hand and feet, unrack it and back squat it like you own it. We know this sounds silly but we see it all the time. 5@50%, 3@65% and then singles the rest of the way. We are looking for a pretty 1 Rep Max. We will stop you and/or ask you to remove the weight if your form starts to fail. The goal is to lift weight with proper form. Conditioning – 1-10 Push Ups 1 Walking Lunge (1 step on each foot = 1 rep)

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Workout of the day for Tuesday, January 5th, 2016 OLY – Snatch Warm up to a moderate weight. 11 Minute EMOM (every minute on minute) Odd Minutes – 2 Snatch Even Minutes – Double Unders METCON 7 Minute AMRAP 5 Shoulder To Overhead (Alternate between Push Press and Jerks each round) 15 KB Swings Fitness 50 Singles 35/65 LB Barbell (shoulder to overhead) 8/12 KG KB Performance 30 Double Unders 65/95 LB Barbell (shoulder to overhead) 8/12 KG KB Competition 50 Double Unders 110/155 LB Barbell (shoulder to overhead) 26/24 KG KB

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Workout of the day for Monday, November 16th… Picture is the where CrossFit Outcome started. Looks pretty different 5 years later 😉 STRENGTH Deadlift w/toes to bar or knee raises between sets. WOD: Tabata Wallballs Row Grasshoppers Sit-Ups Fun!!! Gym Note: Bainbridge Island Rowing starts tomorrow so our 4:30 PM Classes will suspended until Late January.

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General Information

NameCrossFit Outcome
OwnerSal DeRosalia
Phone(206) 599-9777
Address9643 NE Business Park Lane
Bainbridge Island, WA 98110

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TJ's Gym Workout for 1.16.17. #tjsgym #tjsgyms #marinschooloffitness

CrossFit Mill Valley shared a link on Facebook

We wish Susan and David safe passage to Colorado as they start their new adventure and will miss them. Announcements: *We hope you all enjoy Martin Luther King Day and find inspiration in his message and memory. Holiday schedule will be in effect for Monday, Jan 16: San Rafael and Mill Valley: 7:30, 8:30, 9:30 classes and 10:30-11:30 Open Gym… [ 394 more words ]

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Another recent comeback in the form of @radamfong. Re-entry can be tough, but it's way more fun with your TJ's Peeps! It's great having you back, Adam! #tjsgym #tjsgyms #community #family #fitnessforeverybody #marinschooloffitness #workhardplayhard

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We're thrilled to have @lacombs12 back in the gym, ready to take back her fitness in the super able hands of Coach Nick @laplantfitness! #tjsgym #tjsgyms #marinschooloffitness #fitnessforeverybody #family #community #hardworkpaysoff

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Congratulations to every who finished or ran the 2017 Redding Marathon!

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Be sure to sign up! We start tomorrow

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Justin Medeiros at the top of the leaderboard and one more to go!! @justin_medeiros34 @corymeetsworld @go_awol_fitness @shanna_medeiros @anthmedeiros @thewodapalooza #crossfit #justinmedeiros #lodi #nolimits #awolfitness #family #glorytogodmosthigh

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Supporting oakdale junior high school! #ojhs

CrossFit CSA posted on Facebook

Party WOD 1/15/17 Partner "Seven" 7RFT: 7 HSPU 7 thrusters (135/95) 7 K2E 7 Deadlift (245/175) 7 Burpee 7 Kb Swing (75/53) 7 Pull Up Every other round is done differently Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold

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Endurance WOD Team Tri: Waterfall Style - Teams of 3 Row 1000m Run 1 mile Bike 1 mile

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CrossFit Verve posted on Facebook

New WOD: As many rounds as possible in 15 minutes of: 30 Double unders 20 Dumbbell hang power cleans 10 Burpees Post rounds and reps to comments and BTWB The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple. ... Click for more:

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Always thinking of you and focusing our business plan and life plan on your mindset. #nolimits @nolimits_sn #bleedgreen #thinkingofyou #alcf #family

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@justin_medeiros34 on the TrueForm at @thewodapalooza #crossfit #miami #wodapalooza #alcf #anotherlevelcf #nolimits #bleedgreen @nolimits_sn @shanna_medeiros @anthmedeiros

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We had a great turnout for our women's only #WOD this morning. For many ladies this maybe out of your comfort zone, but we would like to thank and congratulate each and every one of you for showing up and pushing yourselves with us. We appreciate your time and #dedication to #health and #fitness! #crossfit #crossfitfairbanks #girlpower #crossfitcommunity #rodenandfields #lipsense #local #fairbanks #alaska #weekendworkout #womenshealth #womenwhocrossfit

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After day 1 our Cam Pernich and his team Ten Red are sitting in 11 place at @thewodapalooza #boise #crossfit #idahome #thisisboise

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It's the shared suffering paired with a sense of belonging and fun that yields a proud feeling of I AM DRIVEN. We're proud of all of our athletes and their dedication. Happy Saturday.

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The SFCF coaching staff would like to give a huge thanks to all of our members for the afternoon off! Ben and the Starrett's threw the best Christmas party ever - we got to pet dogs, shoot some skeet and throw down on some delicious food. Happy post-holidays everyone!! *admin note - as a business account we can't tag individuals in pictures, so please tag away!

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@cfmammahe testing out the gear before the run/swim/run event and getting some tips from a few #crossfitgames masters competitors and champions. #powerathleticsga #crossfit30004 #hardertokill #fleoshorts #reebok #brutestrength @powerathleticsga @crossfit30004 @thewodapalooza @brute.strength @fleoshorts @reebok

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Today's time for our coaches @marni22 @jphernandez13 @ce_patterson . . . #teamCDM #lafamilia #crossfitdowntownmiami #WZA

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The best project you will ever work on is YOU! ☝ #stationstrong #masters #crossfit

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Go and support Coach Reiny and his team @thewodapalooza On Saturday he will be competing at 2:05 PM & 7:02 PM! We will be updating times for Sunday tonight...Stay on the look out! ・・・ #Repost @cautioncrossfit with @repostapp ・・・ Team #HialeahAF Good luck this weekend! Shout out to @marthaofmiami for the awesome shirts! #wza #wodapalooza #crossfit #hialeah #marthaofmiami #croquetascoladasycubans #pesasycroquetas #cautionstrong

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January 14, 2017 3 Rounds 20 Pistols 15 Pull Ups 10 Hang Power Snatch #115/80 400m Run

CrossFit Woodbridge shared a link on Facebook

Today: Teams of two 25 min amrap 200m Run 80 KB swings 60 wall ball 40 KB front Squats 20 T2B

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Saturday January 14th, 2017 There will be no Barbell Club! "Warm-up Running specific warm-up - Coach Led 3:00 of double-under practice (keep reps to a minimum) Workout In teams of 2 for max calories/reps: 4:00 of double-unders* 3:00 rest 5:00 Assault bike for calories 3:00 rest 6:00 row for calories 3:00 rest 7:00 run alternating every 200m** *Sub singles unders. 2 singles will equal 1 double **One partner runs 100m out and back then switch. Every 50m = 1 rep Cooldown 200m walk Roll our calves"

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Fun with friends at @thewodapalooza. #CCF #community

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Coach Dan will be doing RomWod tomorrow morning at 8 am for anyone who wants to workout all your soreness from this week's training!

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Congratulations to Intense member Sarah Yost!

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Let's do this!

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These pants used to fit @leecthompson1 come to my beginners class this month to see how to make your pants this big too! Use promo code:GETSTARTED2017 for a half off discount! Link in bio. #fitness #weightloss #skinnyjeans #groupfitness #northfulton

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Let's Go-O Friday!

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12pm working through today's #wod! #teamcfr

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Its time for THE OPEN Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Register.

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Save The Date: Saturday 2/18/17 !

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Field trip today to talk to students at General George A. McCall Elementary where we'll be running kids programming! #gymclasshero #nextgenerationfitness