27
Sep

Wednesday – Hump DAY!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Reminder… Festivus Prep. this Saturday at 8:30 AM, if you are competing please do your best to attend, RSVP!! , DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders Single Arm DB Shoulder Press (5 x 5 : Heavy Sets) Single Arm Dumbbell Shoulder Press – Purpose? Working on building strength […]

26
Sep

Tuesday Fun DAY!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Big Congrats to Jenny, Joey, and Dwight for officially graduation Foundations!! Super excited for them!! Also, reminder… Festivus Prep. this Saturday at 8:30 AM, if you are competing please do your best to attend:) RSVP!! DROM: Dynamic Range of Motion (No Measure) Mobility Posterior Chain Deadlift (7 x 2: Heavy Sets) […]

25
Sep

Happy Monday – RETEST

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit BIg Shout out to NIck and Justin for completing the first week of Wodapalooza’s Online Qualifier, they did great! Big thanks to all who came out to support the guys this weekend, means so much. Thanks to everyone for their shout outs and sending so much support / love their way!! […]

23
Sep

WOD: September 24, 2016.

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Team WOD!!! Shortly after Team WOD, Nick and Justin will be partaking in week one of three week Online Qualifier for a pretty high stakes CrossFit Competition known as Wodapalooza. They will be completing two WODS this Saturday. I would love to get a big group of CFOS Folks to cheer […]

22
Sep

WOD: September 23, 2016.

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Calling on the Mighty Cheer and Support Power of our CFOS Family!! This Saturday at 12pm, shortly after Team WOD, Nick and Justin will be partaking in week one of three week Online Qualifier for a pretty high stakes CrossFit Competition known as Wodapalooza. They will be completing two WODS this […]

21
Sep

Festivus Practice Team WOD #2

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Time to have some FUN and Practice the Team WOD #3 for the Festivus Games!! DROM: Dynamic Range of Motion (No Measure) Mobility * Shoulders & Hips Metcon (Time) Festivus WOD #3 ***Part 1*** 6 Minute Time Cap: BUY IN: * Medicine Ball Partner Sit-ups X 20 Reps. Then… One Athlete […]

20
Sep

WOD: September 21, 2016.

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Day #5 for our Foundation’s Crew… Jenny, Dwight and Joey are rocking the HOUSE!! DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders – Front Delt. Bench Press (6 x 3: Heavy Sets) Virtuosity First! 6X300 Meter ME Row (6 Rounds for time) 2 Min. Rest Between Rounds.Retest – 4/6/16 Push […]

19
Sep

HERO WOD – Let’s Give it HELL – RSVP

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Attention Festivus Teams, we will be practicing WOD #3 of Festivus on Thursday:) Try to coordinate with your partner so you can get some practice time together. DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders and Lats. Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# […]

18
Sep

Today We RETEST !!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit ***RETEST WOD TODAY*** Today starts the second week for our Foundation’s Crew… Joey, Jenny and Dwight are progressing nicely!! Attention Festivus Teams, we will be practicing WOD #3 of Festivus on Thursday:) Try to coordinate with your partner so you can get some practice time together. DROM: Dynamic Range of Motion […]

16
Sep

Saturday Team WOD

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit Metcon (Time) WOD: 1 Mile Run / Farmer’s Hold #70 / #53 (4 Laps Each) Then 3 Rds…. 60 – Bench Press #135 / #95 40 – Burpee to Pull Up 20 – Box jump “30 / “24 1 Mile Run / Farmer’s Hold #70 / #53 (4 Laps Each) Cap: […]