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CrossFit Outcome posted on Facebook

Tuesday, April 28

Warm-Up
100 M Run, 10 Squats, 200 M Run, 10 Burpees, 100 M Run, 10 Shoulder Touches, 200 M Run, 20 Med Ball Cleans

Extra mobility time – use it wisely.

Goal Work (15 Min)
What were your goals? Do you have a plan? Do you have a next step to be working on?

WOD (12 Minute Time Cap)
5-7 Rounds for Time
10 Wall Balls / 10 Double Unders (Scale 2x Singles for Doubles)
10 Wall Ball / 20 Double Unders
10 Wall Balls / 30 Double Unders
… to 100 Double Unders

Fitness:
10/14 LB Ball

Performance:
14/20 LB Ball

Competition:
Finish the Workout
14/20 LB Ball
Every other round perform Squat Clean Wall Balls for each rep in that round.

Strength

Every 2 minutes for 10 minutes perform Max Rep Push-Ups. There is NO PAUSE on the top or bottom of these push-ups. If you pause, that round is over. Give it a rest and try again next round.

Start your Max Rep on the 0:00, 2:00, 4:00, 6:00 and 8:00.

CrossFit Outcome posted on Facebook

Monday, April 27

Warm-Up
3 Rounds
10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows

Skill/Strength (Perfecting your form)
We will be taking 15-20 minutes to go through the back squat.

First 5 minutes will be work with PVC. If you have trouble with PVC, you most likely need to work on mobility. Some folks say, “My squat form is better with weight.” If weight has to force you into a position you can’t get naturally, it’s unsafe.” Master the PVC and you will master the barbell.

Next we will spend 10-15 minutes working in small groups so that we can assist one another in staying true to good form and proper technique. During this portion, no one will be using more than 95 lbs on the barbell at any time. Again, this is about proper technique.

If you find yourself bored or going through the sets as quick as possible or wanting to put more weight on the bar because “I’m not getting a workout.”, please go back to the first day you walked in the gym. You came here to be better. To be more fit. This will get you there. PVC and empty barbell work is some of the hardest work you can do. If you don’t believe me, go take your Level 1 CrossFit certification where you work with PVC the ENTIRE time and you walk away more sore than you have ever been in your life.

WOD 10 Minute AMRAP
3 Power Cleans
5 Front Squats
7 Burpees

Fitness, Performance, Competition
65/95

Cash-Out
3 Rounds
10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows

CrossFit Outcome posted on Facebook

Wednesday, April 15

Warm-Up
Ashley the Mobility Girl is here…

Strength
All strict, all the time. Work on your form, your progressions and your core strength.
Push-Ups
Handstand Push-Ups

WOD
Run 1200 Meters
21 Kettlebell Swings
21 Kettlebell Front Squats
Run 800 Meters
15 Kettlebell Swings
15 Kettlebell Front Squats
Run 400 Meters
9 Kettlebell Swings
9 Kettlebell Front Squats

Fitness:
8/12 KG Kettlebell

Performance:
12/16 KG Kettlebell

CrossFit Outcome posted on Facebook

Tuesday, April 14

Warm-Up
Agile 8

Extra mobility time – use it wisely.

Goal Work
What were your goals? Do you have a plan? Do you have a next step to be working on?

WOD
5-7 Rounds for Time
10 Wall Balls
20 Double Unders

Fitness:
5 Rounds
10/14 LB Ball

Performance:
7 Rounds
14/20 LB Ball

CrossFit Outcome posted on Facebook

Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups

CrossFit Outcome posted on Facebook

Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups

CrossFit Outcome posted on Facebook

Workout(s) of the Day for Wednesday, February 25: SKILL: The Clean and The Jerk Work with no more than 95lbs on the bar. WOD: No bar dropping on this workout. Please control your form and use responsible weight. 15 Minute AMRAP Go up one rep each round. 1 Power Clean (95/135) 1 Front Squat (95/135) 30 Single Unders (NO DOUBLE UNDERS)

CrossFit Outcome posted on Facebook

Couple of updates for everyone: Starting Monday, November 3rd, the 3:30 PM CrossFit Kids and the 4:30 PM CrossFit Adult classes will be put on hold until February. We do this to train the Girls and Boys Bainbridge Island Rowing team for their upcoming season. Over the last two years they have made it to Nationals and we are excited to train another crew of crewers! We look forward to seeing you all at the regular 5:30 and 6:30 PM classes. If you have any questions, please feel free to reach out and ask. Thank you, Sal

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General Information

NameCrossFit Outcome
OwnerSal DeRosalia
Websitecrossfitoutcome.com
Phone(206) 599-9777
Emailteam@crossfitoutcome.com
Address9643 NE Business Park Lane
Bainbridge Island, WA 98110

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CrossFit On the Square posted an article
CrossFit Indulto shared a link on Facebook

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CrossFit North Fulton posted on Facebook

OBO will be here tomorrow at 5pm to give free chair massages! He comes highly recommended.

CrossFit North Fulton posted an article
CrossFit Iconz shared a link on Facebook

CrossFit South Cobb shared an image on Facebook

Great job Marcia on overhead squat

CrossFit Indulto shared an image on Facebook

4:30pm gettin inverted!!!!

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No Excuses CrossFit shared a link on Facebook

Tuesday 5.5.15 #Crossfit #Noexcuses #AMRAP http://t.co/iMGuPw74IC

No Excuses CrossFit posted an article
CrossFit Woodbridge posted on Facebook

I'm proud of you !!

CrossFit Iconz posted an article
CrossFit Rife shared a link on Facebook

Happy Monday! Now get your squats in ☺️ #crossfitrife #rufit @rufit_life #rougefitness #squats… https://t.co/UawwE7n0b2

CrossFit Indulto shared a link on Facebook

Lil info on today's strength!!!

No Excuses CrossFit shared an image on Facebook

After seeing the fittest compete at the Atlantic Regional, come celebrate at the After Party! Get your tickets now at GaAffiliateAlliance.org. #CrossFit #crossfitgames #atlanticregional #afterparty

CrossFit Rock Hill shared an image on Facebook

Our fan has been installed and is amazing !! Say goodbye to the "sweat box"!

CrossFit WV shared an image on Facebook

Outdoor Morning Wod!! Working Hard!!

CrossFit Indulto shared an image on Facebook

Nooners doin the noon thing at, well, NOON #noonin

Carolina CrossFit shared a link on Facebook

Great read!!

CrossFit South Cobb shared an image on Facebook

I may not be there yet, but I'm closer than I was yesterday

CrossFit Rife posted on Facebook

Those of you signed up for MDM make sure you register as well as put your name on the heat list. Check out CrossFit Takeover for all the info.

CrossFit Rife shared a link on Facebook

"When we say we are athletes of integrity, we are not just talking about cutting reps or counting correctly; we are talking about making sure our movements are right and our reps are perfect." What are your standards?

Carolina CrossFit shared an image on Facebook

CCF Membership highlight-CCF Athlete Jennifer H. aka Jenny Give us a little background about yourself. By day I'm a webmaster for a non-partisan, non-profit association that provides county officials statewide with education and training, legislative reporting, and research assistance. By night -- when I'm not being a caped, vigilante crime-fighting superhero -- I can usually be found re-loading the dishwasher after my husband, who doesn't care about efficient loading methods, or hanging out with my two mutts: Manny and Audra. How did you hear about CCF? I blame Katie T. entirely. Did you know she's really good at endurance? With the running and OCRs, yes, but also when it comes to listening to me complain about the same thing 20 times. (It was way more than that.) Each time I'd say how I really needed to get active, she told me about how CrossFit could be adapted so that I could complete workouts that were a challenge for me, but also fun and interesting. I don't have that kind of patience for whining... I'm so glad Katie just continued to remind me that there was at least one more option out there for me to try. What's one thing most people don’t know about you? I don't like to admit this, but in second grade I had a mullet. It was the mid-80s - they were very confusing times for an elementary school kid. And it was actually the height of fashion for a kid from the Pine Barrens of New Jersey. Don't judge me... What music can we find currently playing in your car? The radio is normally tuned to NPR, but I enjoy a little bit of every genre. (I feel like I'm aging myself...) What current things are you working toward when it comes to your health, training, career or personal life? I'm working on trying new things. If you aren't entirely happy with where you are in regard to health, training, career, or personal life, then always doing the same thing is not going to get you anywhere different. So, I'm pushing myself to cook healthy meals, to try new exercise movements, to continue my education, and to meet new people and have new experiences. Tell us about your most memorable workout from CCF - I've blocked the specifics of the couple I nearly passed out after from my memory, so I'd have to say 15.4. It was the first Open workout I did on a Saturday morning with everyone else. I loved being able to do the scaled work out (because, let's be honest, I had to do the masters' workouts for most of the Open) and having people there cheering and encouraging me to pick up the bar. Greatest accomplishment - With regard to life in general? I earned a masters degree in public administration last year. I'm pretty proud of that. With regard to CrossFit? Completing my first comp and coming in next-to-last, but still feeling like a million bucks. I trained for it, worked hard during the comp, and felt like a boss for finishing. What would you tell someone who is interested in Training with CCF? I feel like I should note that training at CCF is adaptable to meet people where they are in their efforts to become healthy and athletic. I think though, most importantly, that people should know how supportive the atmosphere is. You can be exactly who you are here, and if that's a geek in a gaming tee who has yet to be able to do a pull-up, you're still likely to get a fist bump or a "good job" from someone who has noticed how hard you've been working.

CrossFit Indulto shared a link on Facebook

Dunk Truck is coming to Indulto on Wednesday, May 13!!! We are finishing up one challenge and preparing to go right into another!!! If you missed the first or are super jealous of the talk around the gym, sign up here and get in on it!!! Never too late to take your health to the next level. Remember it's not just about being skinny! It's about being healthy; building muscle; and treating yourself well!!! http://dunktruck.com/schedule/

CrossFit South Cobb shared a link on Facebook

Follow us on our page on Pinterest. It has recipes, workouts for home, fitness articles, mobility exercises and more! https://www.pinterest.com/cfsouthcobb/

CrossFit Pulse shared an image on Facebook

Gonna be a great week at CFP!

CrossFit Rubicon shared a link on Facebook

Today at CrossFit Rubicon

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randallfsf published the post The "10 Commandments" of Fitness and Health on Tabata Times
[pullquote align="right"]The fit and healthy tend to usually be the least stressed when it comes to...
CrossFit Pulse posted an article
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CrossFit Tyson's Corner shared a link on Facebook

CrossFit Tysons Corner - CrossFit Squat Clean (1 x 3) Squat Clean (1 x 3) Squat Clean (1 x 3) Squat Clean (1 x 3) Metcon Metcon (Time) 30-20-10: Power Cleans (115/75) (Rx+ 145/90) Push-Ups 50 Double-Unders after each round

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CrossFit RVA shared a link on Facebook

Programming for Monday May 4th - Friday May 8th

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North End CrossFit posted on Facebook

Monday May 4th WOD: 1 Rep Max Clean Then.... "Elizabeth" 21-15-9 Cleans (135/95) Ring Dips

CrossFit Chesapeake shared an image on Facebook

Congratulations to @wooddy_ben and Andrew on a strong showing at yesterday's SuperFit Bel Air! Way to represent CFC and make us proud boys!!! We're excited the competition season is back!! @superfitgames #crossfitchesapeake #cfcfamily #superfitgames #superfitbelair #overhead #team #compete #bestrong #mentalchalk #rxproshop

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Wishing a big Happy Birthday to Coach Neal today! He's been with us at Brickhouse for almost 5 years running our Endurance Program, Corporate Program and is a valuable player on our CrossFit Group Coaching Team. We swear he gets younger with age. Don't you think? Happy Birthday Neal!

CrossFit RVA shared a link on Facebook

Tune in to FloElite for the USAW Regionals. Friend of the gym, Caine Wilkes, just hit 1 181 snatch, but still needs a big clean and jerk to get on the Pan Am team!

CrossFit WV posted on Facebook

We want to give a special Thank You shout out to all the people who helped this weekend with the meet and the clean-up afterwards!! Those were long hours and a lot of work but it is greatly appreciated!!!! Thank you!!

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CrossFit Chronic shared a link on Facebook

Even though the preview says Friday Night Lights, this week's blog is about our #committedclub and the awesome members of #crossfitchronic. Check it out. I'll be doing a weekly post for our new blog Chronic Chronicles, so stay tuned.

Fentress CrossFit posted an article
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#MattRamsey at #crossfitrubicon with a #heavy #deadlift #staystrong #StayFocused #barbell #crossfit @crossroadsaaa #nonprofit #bebettercoach #adapt #adaptivecrossfit #adaptiveathlete #vienna #townofviennava #tysonscorner #mclean

CrossFit Chesapeake posted an article
CrossFit Chronic shared a link on Facebook

http://crossfitchronic.com/2015/05/03/050415-mon/

CrossFit Chesapeake shared an image on Facebook

Our member of the Month For May... Mariah Pavlica! Her progress has been so amazing to watch and we know that muscle up is coming soon! We are so happy to have you and your kids as part of our #cfcfamily! Way to be awesome Mariah! #crossfitchesapeake #cfc #Crossfit #cfcfamily #memberofthemonth #everydayisapr #youresogood #youresostrong #619cantina #rxproshop #wefuelthemachines #waytobeawesome #mentalchalk #rufit

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