(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110
(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110

All posts by cfoutcomeadmin

Bainbridge Island’s CrossFit Outcome Offers Teens Summer Camps

By | Camps, Events, Teens | No Comments

Bainbridge Island CrossFit Outcome - Teen Camps - Strength - Performance - Sports - Injury FreeCrossFit Outcome on Bainbridge Island will be hosting it’s annual Teens Summer Camp with the goal of continuing to forge broad, general and inclusive fitness knowledge from an early age.Our Camp is exciting, fun, full of challenges and surprises each and every day.

At the Teens Summer Camp, your kids will have a blast, learn about fitness, mobility, nutrition, discipline and taking that next right step so that they can accomplish their fitness goals and BEYOND!

Register before May 15th to lock in $150 Price. ($225 Week of Camp)

SESSION 18.1: July 9-12 or SESSION 18.2: July 23-26 (1:30 PM – 3:30PM)

Teens Summer Camp Includes:

  • Ages 13-17 (16-Teen Class, counselor/camp ratio 1:8)
  • Focus on fitness, nutrition, coordination, and teamwork.
  • Fun daily activities including Endurance Class, Yoga and CrossFit games.
  • Snacks and Special “Skills” Guests, Too!

Did we mention that kids LOVE IT!??

Bainbridge island crossfit outcomes teens summer campsSchedule:

Register: Outcome Teens Sumer Camp Session – 18.1 (July 9, 2018 – July 12, 2018 from 1:30 – 3:30 PM)

Register: Outcome Teens Sumer Camp Session – 18.2 (July 23, 2018 – July 26, 2018 from 1:30 – 3:30 PM)





CrossFit Coaches Spotlight: Tanya

By | Coaching, Spotlights | No Comments

Coach Tanya leads our AM classes.

CrossFit Outcome Coaches Spotlight: Tanya

Family: Husband Dave, kids Tess (age 10) and Gray (age 7)

Occupation: Stay-at-home parent with a lucky ‘hobby-job” of coaching at CrossFit Outcome. Worked for the Seattle Sonics & Storm for 10 years before the Sonics left town in 2008.

Athletic background: Basketball, volleyball and track in high school. A heptathlete (that’s 7 events over 2 days), long, high, and triple jumper (hence my beat up knees) at the University of Idaho 1990-1994. Continued to stay active after college with recreational basketball leagues, spinning, boot-camp, kickboxing and kinesis classes until I moved to Bainbridge and found CrossFit in 2012. I believe CrossFit has been the perfect “aging body” exercise/sport for me, as it keeps me safe, motivated and sweaty!

What brought me to Outcome?: After moving from Seattle to Bainbridge I needed to find a workout routine that motivated me. At first I was just here for the workout, then I got to know the great people, community and coaches and now it’s all of you that keep me coming back every day.

Hobbies/Interests: Raising my kids, crossfit-outcome-coach-tanyareading, anything out in the sun, baking. That’s a pretty short list, I need some additional hobbies outside of CrossFit, obviously! I swear I used to be more interesting before I had kids! My husband and I renovated a house in Ballard, and we used to enjoy boating and traveling. Maybe we’ll get back to that someday, but right now we are in the thick of raising 2 active kiddos 🙂

CrossFit Goals: At my age and number of years doing CrossFit, it’s few and far between that I “PR” anything…. I’d like to stay competitive, healthy, and work on my mobility. I hope the experience and knowledge I gain each year can help me become a better coach.

Outcome Programming: Competition Training Sneak Peek

By | Competition Programming, Outcome Blog | No Comments

Bainbridge Island's CrossFit Outcome 30 Day Competition ProgrammingThe days of just showing up and hoping to be “competitive” are long gone. One must commit to a program. We find that doing that in a team environment is the best way.

Outcome uses a mixture of training methodologies for athletes who are looking to become competitive in the CrossFit / Functional Fitness world. Here is a sample of what one of our athletes have done.

And here is a two day sample of our programming.


Agile 8

Do any additional mobility necessary to be ready for class.

Back Squat
Find 1 Rep Max
Use rep scheme to find 1RM (5@50%, 3@70%, 2@80-85%, 1@90-95%, 1@1 Rep Max)

WOD 1: 7 Minute AMRAP
5 Power Cleans
15 Double Unders
5 Front Squats
30 Double Unders

3 Minute Rest

WOD 2: 7 Minute AMRAP
5 Push-Ups
15 Cal Row
5 Pull-Ups
30 Cal Row

30/60 Singles
Damper on 5

Double Unders
Damper on 5

Deficit Push-Ups (raise feet up using 2-3 25LB bumper plates)
Double Unders
Damper on 7
Everyone should be doing strict pull-ups regardless of bands or not.


Agile 8

Do any additional mobility necessary to be ready for class.

Max Rep Push-Ups
Max Rep Pull-Ups
Max Rep Toes to Bar

If you don’t have the strict version of these movements, please find out where you are with them so we, your coaches, can help assess and create a plan of action for you to advance.

WOD: 21-15-9
Kettlebell Swings
Wall Balls
400 Meter Run after each round

12/16 KG Kettlebell
10/14 LB Medicine Ball

16/24 KG Kettlebell
14/20 LB Medicine Ball

24/32 KG Kettlebell
14/20 LB Medicine Ball
Sit-Ups w/hands on chest
Your runs should be under 1:30 per 400


Outcome Programming: Power Lifting Sneak Peek

By | Outcome Blog, Power Lifting | No Comments

Squat – 5/3/1 sets/reps, 5×5 @ First Set Last ( or FSL)
Bench – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work

Deadlift – 5/3/1 sets/reps, 5×5 @ FSL
Press – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work


Bench – 5/3/1 sets/reps, 5×5 @ FSL
Squat – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work

The program is set up the same way – taking 90% of your max and working up slowly. All percentages are based on that training max.

Outcome Programming: Olympic Weightlifting Sneak Peek

By | Olympic Weightlifting, Outcome Blog | No Comments

Here is a 4 day sample of one of the many Olympic Weightlifting cycles we will run. Bainbridge Island’s CrossFit Outcome is ready when you are! Click here to make a good life choice.

crossfit-outcome-coach-sal-funnyMonday – Day 1

  • Hang power snatch – 60% x 2 x 5
  • Hang power clean + power jerk – 60% x 2 + 2 x 5

3 sets:
V-Ups x 15
KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.

Tuesday – Day 2 

  • Back squat – 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press – 3 x 8
  • Bent row – 3 x 8

3 sets: no rest:
20 meter bear crawls
10 hollow rocks

crossfit-outcome-staff-genevaWednesday – Day 3

If you’re feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.



Thursday – Day 4 

  • Snatch + 2 OHS – 60% (of snatch) x 5 sets
  • Snatch pull – 80% x 3 x 3
  • Snatch push press – 3 x 5
  • Static holds – 2 x 1 minute
  • ETC…

New Outcome Class Pass

By | Outcome Blog | No Comments

Outcome is excited to announce some new classes and a new way to attend them, even if you aren’t already a member.

Starting TuesdayAugust 1st, Outcome is officially adding Yoga and Kickboxing to our class schedule. These classes can be purchased on a drop-in basis or with our new Outcome Plus Class Pass.

Outcome Plus Class Pass Details

Classes Offered

  • SweatCon (M/W 1-1:30 PM)
  • Yoga (W 6:45-7:45 PM)
  • Kickboxing (T/TH 1-2:00 PM)

*In the coming months Outcome will be adding more of these classes to the schedule along with a few others.


  • Member*
    • 10 Classes for $100 (E-mail Us)
    • 1 Class for $15
  • Non-Member
    • 10 Classes for $150 (Click Here)
    • 1 Class for $20

*A Member is a human with a current and valid month to month membership at Outcome.
**Members not on an Unlimited plan are allowed to use visits on the Outcome Plus Pass for CrossFit, Olympic Weightlifting, Open Gym and all other classes offered under a regular membership.

Free Foundations, Free CrossFit and Free Coffee

By | Outcome Blog | No Comments

As a short follow up to my last post, I wanted to let everyone to know that I am fully prepared to put my money where my mouth is. I will give anyone who wants to give CrossFit Outcome an honest try, a free Foundations course and a free month of CrossFit. I believe that this is the only way to find out if CrossFit is for you. If you’re keeping track, that’s more than $300 in vanilla lattes.

Foundations Course: Before attending regular group CrossFit classes, CrossFit Outcome Bainbridge Island Communityall new members complete our Foundations course. Foundations consists of three private sessions with one of our certified Coaches. Over the course of these sessions, you will become familiar with CrossFit, the gym and our trainers. Our goal is to set you up for success so that you will be safe, confident, and ready to participate in our group classes. (Regularly $150, but yours is free 🙂

Unlimited CrossFit: Once you have completed Foundations, we will give you a free month of Unlimited CrossFit at CrossFit Outcome. You can come to any and all classes to workout, meet new folks and become a part of our amazing community. (Regularly $165, again, yours is free 🙂

So there you have it. These are my words, this is my money and you get both for free.

All you have to do is send us an email or give us a call. Team@CrossFitOutcome.com / (206) 390-7779

Thanks again for your time.

Free Coffee or CrossFit

By | Outcome Blog | No Comments

Please read me or pass me along to a friend.

This is the email address and phone number you will need to get a hold of me for your free coffee or to setup your first intro class: team@crossfitoutcome.com and/or (206) 390-7779.

And this is the rest of what I have to say.

The #1 most commonly stated misconception about CrossFit is… “I’m not in good enough shape to do CrossFit.” To that I reply, “BS!”

In our gym alone, we have members from 5 – 67 years old. They are 40 – 385 pounds.

They are kids learning that fitness can be fun to adults attempting to get in shape for the very first time and everything in between.

They are stay at home parents, teachers, attorneys, mommies, daddies, students, nannies, small business owners, shopkeepers, amazon employees, engineers, military veterans, should I go on? I can.

They have pre-existing injuries. They can’t do a pull-up or a push-up. They are folks who have been hit by cars and told they would not walk again.

They are men and women just like you who knew they couldn’t do it. Knew that CrossFit was way too much for them. Knew that no diet or workout had ever worked before so why try this. They tried some other gym and it didn’t work.

If you are waiting for a reason to start or restart your journey of health and wellness, get up, walk to your closest mirror and you will find it the reason. If that doesn’t do it for you, look at your spouse, children and friends. Can you get up from your chair? Great, you can do CrossFit!

If none of those mean enough, shoot me a message (Remember the email address at the top of page?), I will buy you a coffee and you can tell me why you can’t do it. Why you are different. Why CrossFit is only for athletes or about the story you heard from your friend who has never done CrossFit but knows how everyone gets hurt. Or the time that… (insert your excuse here).

If you can convince me that you are hopeless and that is why you won’t try, all you lost was an hour you wouldn’t have been working out anyway and you get a free coffee out of the deal. Seems like a win to me.

My email and number are at the top. My name is Sal DeRosalia. My schedule is packed but I will make time for you, AND I FRICKIN LOVE COFFEE!