16
Jan

WOD: Wednesday, January 17, 2018. Let’s get GYMNASTY!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Don’t let these gymnastic movements unsettle you. There are scales for all levels to begin learning and progressing forwarding!! Come move your body and step outside your comfort zone, that is how we grow!! Reminder…. Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a […]

15
Jan

WOD: Tuesday, January 16, 2018……HEAVY DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Today we go heavy!! Heavy days are essential to building strength and improving our overall fitness.  Do not avoid them crew, embrace it and challenge yourself:)   Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a new skill or refine your current skill!!   […]

14
Jan

WOD: Monday, January 15, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Second Week of Foundations for Nancy, Gina, Bob and Mike!! They are doing great!! Also, Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a new skill or refine your current skill!!   WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Shoulders  * […]

3
Feb

Team WOD

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Metcon (Time) Teams of #2 3 Rounds. * 3 x 80 Meters. Min. Heavy Sled Pull – 5 / 4 Plates – meters * 60 Wall Balls * 40 Pull – Ups Measure: Time Equal Work, one rest, while other works.

5
Jan

WOD: Jan. 5, 2017.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  The DAY has come to share your CFOS Journey with others, let’s impact as many as we can!! Can’t wait to meet everyone, going to be a great time!! You never know who’s life you may change for the better:) Even if they don’t join, we may be able to inspire them […]

4
Jan

WOD: January 4, 2017.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Tomorrow is CFOS Family and Friends Day….. All Classes!! You never know who’s life you may change for the better:) Even if they don’t join, we may be able to inspire them to do something else in the realm of health and wellness.  Let’s create positive impact!! WARM-UP: * DROM: Dynamic Range […]

2
Jan

WOD: January 3, 2017.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Few Reminders…. This Thursday Family and Friends Day, ALL CLASSES!! Let’s continue to inspire so many more to be better!!! This Saturday we will also be holding a Free Introduction to CrossFit Class @ 8:30 AM. So if friends can’t make it Thursday, bring them Saturday:) Our CFOS Foundation’s Course starts Monday […]

23
Oct

HAPPY MONDAY!!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Happy Monday!!! Our “Pink” WOD / Barbells for Boobs Event is this Saturday @ 10AM, please be sure to come support this great cause!! Be ready for Great times, great food and great people!! Please RSVP. Also, be sure to have pre-ordered your CFOS Barbell for Boobs shirt no later than […]

20
Oct

Happy Friday!!!!!!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Happy Friday!!! ****Exciting News**** Let’s SELL as MANY AS WE CAN!!! Our very first CFOS Barbell for Boobs shirt has been created!!! Big thanks to Brittany (Brevard Team Sports) for being patient with my crazy ass to come up with a great shirt design… LOL. If you’re ever looking for a […]

19
Oct

Recovery Day

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Recovery DAY!!! YAY!!! DROM: Dynamic Range of Motion (No Measure) Mobility * Posterior Chain * Shoulders Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP Teams of #2 * 800 Meter Run (partners split run) * 40 Kettlebell Swings #53 / #35 * 30 Hanging Leg Raises Measure: Rounds and Reps […]