The Outsiders Dispatch 10/14/2025

outsiderscf • October 14, 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.

“Strength grows in the moments when you think you can’t go on but you keep going anyway.” — Unknown

Workout of the Day

Limited Equipment/ No Equipment

A. Dumbbell Shoulder Press – 12-12-12-12-12
B. Dumbbell Push Press – 3x Max Reps
C. Dumbbell Push Jerk – 3x Max Reps

Use the heaviest weight possible for each set.
Rest as needed between sets.

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

That’s where grit is forged—at the edge of your limits. Push one more breath, one more rep, one more set. Strength is born in that space.

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.

The Mindset Rep — New Podcast by Coach Joe

A raw, no-fluff look at the mental reps it takes to win in fitness, business, and life.
Today’s episode: Stacking Small Wins into Big Change
Listen now on Spotify

Events & Sign-Ups at Outsiders CrossFit Sparks MD

Outsiders Running Club (Starts Oct. 13)
Prepare for the Turkey Trot 5K or another fall race! This 6-week program includes one speed session (Wednesday PM) and one long run (Sunday AM) each week. Training is personalized to your goals and open to all levels.
$90 for the full 6 weeks
Sign up here

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.

Learn more about CrossFit → CrossFit | What is CrossFit | How to Get Started

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

Holiday-Proof Your Progress: Enjoy the Season Without Gaining 10 Pounds

By Joseph Perez • December 2, 2025
Enjoy the holidays without losing progress. Use these simple strategies to stay consistent, manage food, reduce stress, and hit 3–4 workouts each week.

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.