WOD: Tues., Mar. 6, 2018. Inspiring!!!

By: Michelle Stafford Leave a Comment

Jim crushing some weighted sit-ups, like a BOSS!! #inspiring 


Pretty Cool News this Yesterday MORNING!!

Our CFOS Family went out to support the Families of Brevard’s Emerald City 5K Event this past Friday. What a tremendous community event, huge shout out to TaraMark and their Families of Brevard Team, for creating positive IMPACT and support for their organization

Tara informed us this morning that the CrossFit OutSpoken Family took 2nd Place for the fastest race team, out of 15th other teams. Pretty NEAT!! 

Few of our Athletes even took podium finishes in their age groups…..

* Cindy 1st.  

* Alex 1st.

* Joey 1st.

* Gina 1st.

* Randy 3rd.

* Lori 3rd.

All effort and actions, no expectations and look at what our crazy fun loving and fit athletes accomplished!! Just goes to show how fit our athletes are and how CrossFit will prepare you to tackle any adventures that come your way!! Love it and we are so dang proud of our little CFOS Family!!


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders / Posterior Chain

* Movement Review:

  • Pull-Ups
  • Row


Weighted Strict Pull Ups: 5 x 3 (3,3,3,3,3)

Goal: Building strength within upper body & pulling mechanics, thus allowing improving within our gymnastic and upper body weight movements.

Appropriate Scaling: All athletes will be scaled to proper strength progressions to allow for full range or motion and continued strength adaptation.



  • 1000 ME Meter Row

Measure: Time

Goal: Athletes will push hard for this short workout of a 1K Row. Sustaining intensity while maintaining good rowing mechanics, thus allowing for maximum output. 

Appropriate Scaling: All athletes will be rowing 1K. intensity may be scaled to afford new athletes the ability to improve rowing mechanics.   

Post WOD Cool Down

* 400 Meter Walk
* Posterior Chain: T- Cross
* Seal Stretch – Floor


“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” Marcus Aurelius

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