Wednesday 3/10/2010
Workout of the Day
Push Press
3-3-3-3
Push Jerk
1-1-1-1-1
Post loads to comments.
**Don’t forget our new class times at 5:30 & 6:30 am and 12-1:30 Open Gym (members only)
Please welcome many new members: Jeff ,Laura G., Tammy, Molly, Sherri, Stacey, Steve, Chris, Betsey, Laura T. and Nicole
Jen B. enjoying the cheers throughout the gym after hitting a 1RM on OHS
Tuesday 3/9/2010
Workout of the Day
“Helen”
Three rounds for time:
Run 400 meters
21 KB Swings (55#/35#)
12 Pull-ups
Post time to comments.
Monday 3/8/2010
Starting today, March 8th, we are opening a 5:30 am and 6:30 am class every Monday, Wednesday and Friday.
We will also be bringing back our noon class in the form of Open Gym every Monday, Wednesday and Friday from 12-1:30 pm
Click here for the current class schedule.
Workout of the Day:
“Bama Sectional WOD”
AMRAP in 15 min
5x HSPU (women do 3x HSPU)
7x Squat Snatch (95#/55#)
10x Box Jump (20″)
Post number of rounds completed to comments.
Sunday 3/7/2010
Rest Day
Starting Monday March 8th we are opening a 5:30 am and 6:30 am class every Monday, Wednesday and Friday.
We will also be bringing back our noon class in the form of Open Gym every Monday, Wednesday and Friday from 12-1:30 pm
Saturday 3/6/2010
Open Gym 8:30-10:30 (we ask that you please allow enough time to finish your workout by 10:30, thanks!)
Free Introductory Workout at 10:30
Larissa rockin some sweet L-pullups!
Friday 3/5/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
7 Rounds
7x Med Ball Cleans (20#/14#)
7x Burpees
Post time to comments.
Heather mastering the box jumps....good job Heather.
Thursday 3/4/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
50x BW DL
50-40-30-20-10
Double Unders
OH Walking Lunge (35#/ 25#)
Post time to comments
**CF Kids today at 4:30 pm.
Wednesday 3/3/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
“DT”
5 Rounds
12x DL (155#/105#)
9x HPC
6x PJ
Post time to comments.
**We encourage you to bring a friend to gym this Saturday have them try our free class at 10:30!
**Sign up now for CrossFit Kids! Odyssey members, your kids get a discount!
Tuesday 3/2/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
21-18-15-12-9-6-3
Slam Balls
Pullups
then……
3-6-9-12-15-18-21
Squats
Pushups
Post time to comments
Monday 3/1/2010
So you’ve heard of CrossFit, know someone at a CrossFit gym or just want to give it a try? Come to CrossFit Odyssey to experience small class sizes and individualized instruction from certified trainers. NO CONTRACTS REQUIRED…. PAY MONTHLY and we offer FAMILY DISCOUNTS! At CrossFit Odyssey you can get a personal trainer for less than $4.00 a day!
20% off fundamentals with a 3 month prepaid membership
50% off fundamentals with a 5 month prepaid membership and your 6th month is FREE!
Want to try a workout first? FREE workouts every Saturday at 10:30!
Are you a parent? Need to workout but don’t know what to do with the kids? Bring them!
Kids are welcome at ALL Odyssey classes or better yet sign them up now for our CrossFit Kids program.
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
400 m Run
21-15-9
PushPress (95#/65#)
Walking Lunge
KB Swings (55#/35#)
Post time to comments.
Sunday 2/28/2010
Rest Day
Saturday 2/27/2010
Open Gym (members only) 8:30-10:30 am.
Free Introductory Workout at 10:30 am. Please arrive 10 min. early.
Current members, we encourage you to bring that friend in that constantly asks you about CrossFit, wonders about joining but hasn’t tried a workout yet. We all remember our first CrossFit wod, so bring a friend and participate in the workout too!
Thursday 2/25/2010
Additonal warmup: 800 m row, bear crawl cross gym and back, 15x FS, 15x OHS, 15x GHD Situps
Workout of the Day:
“Filthy Fifty”
50x Box Jumps (24″)
50x JPU
50x KB Swings (35#)
50x Walking Lunges
50x KTE
50x Push Press (45#)
50x Back Extensions
50x Wall Balls (20#/14#)
50x Burpees
50x Double Unders
Post time to comments.
*Please make sure you are arriving on time for class. We will be doing all instruction for WODS at the beginning of class prior to warmup. Please allow yourself enough time to view instruction, warmup, workout and post wod stretch and skill work.
CF Kids today at 4:30! Sign up today to begin in March.
Future Events
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