13
Oct

HAPPY FRIDAY!!!!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Happy Friday!!!! Big DAY for 24 of our athletes tomorrow!! We have 12 CFOS Teams that will be stepping outside their comfort zone and competing in a FUN CrossFit Competition. So proud and excited for them!! Please come out and support your CFOS Family this Saturday if you can, will be […]

12
Oct

Recovery Day!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Today is RECOVERY DAY and optional Festivus practice for teams competing this weekend. DROM: Dynamic Range of Motion (No Measure) Mobility * Shoulders * Quads * Calves Big thanks to Laurie, Jenny, Keith and Justin for being good sports and dressing up for a photo OP!! Metcon (AMRAP – Rounds and […]

11
Oct

Today we BENCH HEAVY!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Three DAYS till Festivus, getting pumped!! DROM: Dynamic Range of Motion (No Measure) Mobility * Shoulders Bench Press (7 x 2: Heavy Sets) Work to goal weight. Festivus’ Athletes will be tampering @ 75% and working shoulder stability using Single Arm Dumbbell Bench Press. Metcon (AMRAP – Reps) 10 MInute EMOTM […]

10
Oct

Festivus Countdown…. 4 DAYS!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit The Festivus Games is almost upon us, 4 more days till go time!! Super excited for our power teams to go KICK BUTT!! DROM: Dynamic Range of Motion (No Measure) * Movement Review Mobility Posterior Chain / Shoulders Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), […]

9
Oct

Monday!! Let crush this week!!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit New WEEK!! Hope everyone made a full recovery from Hurricane Matthew. If anyone needs any help cleaning up let us know!! Big thanks to everyone for helping each other out through the hurricane!! #oneteamonefight The Festivus Games is upon us this weekend, super pumped for the CFOS Teams competing. If you […]

7
Oct

Team WOD

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Metcon (Time) WOD: Teams of #2 * 500 Meter Partner Run Then……. For the following… Bar can’t be dropped, must hand off to partner for all movements. – 80 Deadlifts #95/#65 * 100 Dubs / 200 Singles – 80 Hang Power Cleans #95/#65 * 100 Dubs / 200 Singles – 80 […]

5
Oct

Hurricane Team WOD

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Schedule Update: We will be squeezing in two morning classes today: * 530AM * 9AM I will increase class Cap to 20 athletes. We will be closed the remainder of Today’s evening classes and all day Friday. Please hunker down and be safe. If anyone needs anything, please feel free to […]

2
Oct

Happy Monday!! Let’s Squat HEAVY!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Excited about another great week ahead of us!! RSVP for the week and see you soon!!! Also…. Exciting news… Ryan Bird is back and starting today!! Let’s be sure to give him a warm welcome, we have missed him and super pumped to have him back!! Great job to all our […]

29
Sep

Technical 1RM Snatch DAY

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit For my Festivus Competitors, don’t forget to RSVP for competition preparation tomorrow. DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders Bar Warm – Up: Snatch (No Measure) Technical 1RM Snatch (1 x 1) Technical 1RM Snatch – Means only increase weight based upon solid movement. If position is not correct, […]

28
Sep

More Festivus Practice!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit We will be practicing the Floater WOD of the Team Festivus Games!! Don’t miss out!! DROM: Dynamic Range of Motion (No Measure) Mobility * Shoulders Metcon (Time) Festivus Practice Floater – WOD: Row / Row and JUMP!! 4 Minute Cap * 250 Meter Row / 60 Dubs or 120 Singles Partners […]