How Outsiders CrossFit Programming Sets You Up for Success — Every Single Day
If you’ve ever looked at a CrossFit workout and thought, “There’s no way I can do that,” you’re not alone. But here’s the truth: our programming at Outsiders CrossFit is built to meet you exactly where you are — and take you where you never thought possible.
Whether you’re a seasoned athlete or someone who hasn’t worked out in years, we’ve got you. Our programming isn’t random, and it’s not copy-pasted from some generic fitness plan. Every workout is part of a bigger picture — a proven, strategic system that helps you become stronger, fitter, more confident, and more resilient, both inside and outside the gym.
Let’s break down exactly how we do that.
🔍 Step 1: Intentional Programming, Backed by Data and Experience
At Outsiders, we use a research-backed methodology rooted in the Linchpin Programming System, which has been tested on thousands of athletes around the world. This approach removes guesswork and emotion, focusing instead on long-term results through structured training blocks.
We plan in 4-week cycles — looking at what you’ve done before, what your body needs to grow, and how to balance the intensity and volume across weeks. No muscle group is left behind. No energy system is neglected. Everything has a purpose.
💪 Step 2: Heavy Days That Build Real Strength
One of the foundations of our system is “Heavy Days” — focused sessions that develop foundational strength in major lifts like squats, deadlifts, presses, and Olympic lifts. These workouts aren’t just about maxing out. We vary rep schemes and intensity to ensure progression without burnout.
We also program Heavy Days at a High Heart Rate, combining strength and conditioning so you can develop strength under fatigue — just like real life demands.
Our system reviews the last 12-16 weeks of heavy days to ensure variety, smart progression, and no overtraining. We even track the types of heavy lifts (classic vs. high-heart-rate) to keep your body progressing safely.
🔥 Step 3: Engine Days for Endurance and Conditioning
We’re not just lifting weights — we’re building engines.
Our monostructural conditioning (think running, rowing, and biking) is programmed intentionally with different time domains, intensities, and modalities to boost your aerobic and anaerobic capacity. From sprints to long grinds, we train your body to recover faster and push longer.
We alternate between single-modality sessions and conditioning that’s mixed with functional movements, giving you the kind of stamina that carries over to life — from playing with your kids to running a 5K.
🧠 Step 4: Midline and Upper Body Pulling for Core Stability and Strength
You can’t have power or longevity without a strong core and capable upper body.
Every 4-week block includes planned doses of core-focused work (toes-to-bar, L-sits, hollow rocks, v-ups) and upper body pulling movements (pull-ups, rope climbs, muscle-ups, ring rows). These movements are balanced for all skill levels and included in a way that supports — not hinders — recovery and performance.
If you think we’re just throwing in sit-ups or pull-ups randomly, think again. These are pre-planned priorities in our system that get rotated based on intensity, volume, and recovery needs.
🧩 Step 5: Gross Movement Pattern Tracking
Here’s where the art of programming really shines.
We track and balance the patterns of movement your body goes through in a given week — pressing, pulling, squatting, hinging, core work, and locomotion. We ensure we don’t overload you with similar movements back-to-back and we intentionally space out volume to maximize recovery and performance.
That’s why you might press overhead Monday, squat Wednesday, and hinge Friday — we’re building durable, well-rounded athletes with smart, effective programming that delivers results.
📅 Step 6: Workouts That Actually Work — Rounds, Reps, and Loads
Once we’ve laid the foundation, we get into the fun stuff — how workouts actually look.
We use a mix of formats: AMRAPs (as many rounds as possible), EMOMs (every minute on the minute), For Time workouts, and interval training. We select loads, rounds, and reps based on your needs and the week’s goals.
Some days you’re pushing hard. Other days, you’re just moving well and practicing skills. That’s by design. It’s why our athletes stay healthy, progress steadily, and avoid burnout.
🛠️ Scalable for Every Athlete — Yes, You Too
One of the biggest misconceptions about CrossFit is that you need to “get in shape” before you start. False.
Our coaches scale every workout to fit your fitness level, your injuries, your experience — everything. New athletes might start with ring rows and air squats, while more advanced athletes tackle pull-ups and weighted pistols.
Every athlete gets a version of the workout that’s challenging but doable. And everyone finishes with a win.
🙌 Why It Works: Real Results, Real People
Our athletes don’t just get stronger or leaner — they get more confident. They move better. They sleep better. They’re more patient with their kids, more focused at work, and more energized during the day.
CrossFit works when the programming works. And ours does.
That’s why our members keep showing up. That’s why they recover better, lift more, move faster, and smile bigger. It’s not magic. It’s smart training, done consistently, in a community that supports you.
✨ You’re Always Set Up for Success
At Outsiders CrossFit, we don’t do random workouts.
We deliver intentional, impactful, and intelligent programming that anyone can do — and everyone benefits from. Whether your goal is to lose weight, gain strength, reduce stress, or just feel better moving through life, this system is built to get you there.
The only thing we ask?
Just keep showing up.
We’ll take care of the rest.
