The Outsiders Dispatch 09/02/2025

outsiderscf • September 2, 2025

Welcome to The Outsiders Dispatch from Outsiders CrossFit Sparks MD —your weekly hub for workouts, lessons, and events that keep our community empowered, committed, and united.

Jason L.


“No one cares. Work harder.” — Cam Hanes

Workouts This Week

Limited Equipment

3 rounds for time of:
30 Broad Jumps
30 Russian Dumbbell Swings, 50/35 lbs
100, 200, 300 Jump Rope

1- Doubles
2- Singles
3- Running Step Single Unders

No Equipment

3 rounds for time of:
For time:
30 Broad Jumps
30 Glute Bridges
Jumping Jacks

Round 1,2,3- 100, 200, 300 Jumping Jacks

Rest 3 minutes between each round for both Limited and No Equipment options.

Whether you’ve got a full setup or just your bodyweight, these workouts are designed to push you and keep you moving forward.

Lesson of the Day

The world isn’t handing out gold stars for effort. Good—because you’re not doing this for applause. You’re doing it to become undeniable in your own eyes. Earn your respect rep by rep.

At Outsiders CrossFit, we believe fitness is more than workouts—it’s about showing up daily, building discipline, and thriving together. Whether you’re training in the gym, following the No Equipment workout at home, or jumping into a local event, the Outsiders Dispatch is here to guide you.

Events & Sign-Ups at Outsiders CrossFit Sparks MD

  • Whole30 Nutrition Challenge (9/8–10/7)
    $30 for 30 days. Sign up on the whiteboard at the front desk. Want a primer? Learn more at Whole30.com.
  • CrossFit Kids Fall Session (9/11–10/30)
    Fall session starts Sept. 11. Reserve a spot for your athlete—space is limited!
  • Charm City Throwdown (Oct. 11)
    Registration is open for athletes. Prefer to support? Volunteers and judges are welcome.

Stay Connected

Your spot’s waiting—start your journey with Outsiders CrossFit Sparks MD today.

Want more? Listen to the podcast, leave us a review, and browse the Outsiders movement video library to sharpen your skills between classes.

At Outsiders, every day is a chance to challenge yourself, connect with community, and keep moving forward.

Listen to the Podcast
Leave us a Review
Outsiders CrossFit Movement Video Library

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The Outsiders Dispatch 10/29/2025

By outsiderscf • October 29, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/29/2025 appeared first on Outsiders CrossFit.

Just Keep Showing Up

By outsiderscf • October 28, 2025
Motivation fades. Life gets busy. But those who keep showing up—day after day—discover what real transformation feels like. Here’s what happens when you stop chasing perfection and start building consistency. The post Just Keep Showing Up appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/28/2025

By outsiderscf • October 28, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/28/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/27/2025

By outsiderscf • October 27, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/27/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/25/2025

By outsiderscf • October 25, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/25/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/24/2025

By outsiderscf • October 24, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/24/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/23/2025

By outsiderscf • October 23, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/23/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/22/2025

By outsiderscf • October 22, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/22/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/21/2025

By outsiderscf • October 21, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/21/2025 appeared first on Outsiders CrossFit.