Archive for December, 2009
Thursday 12/31/2009
Gym Closed
Today is a sad day of rememberance as we have lost one of our own. Dana’s husband, Jeremy, was killed yesterday while serving our country overseas. Dana you are in our thoughts and prayers. To our members: what you have helped build at Odyssey is a sense of community and family that extends beyond our gym walls. I hope you all will continue to provide Dana and her son abundant love and support in the days and weeks to come.
Wednesday 12/30/2009
Workout of the Day:
21-15-9
KB Swings (55#/35#)
Front Squats (95#/65#)
Ring Dips
Post time to comments.
**There are NO 12:30 classes this week but this class time will resume next Monday Jan. 4th.
**Thursday Dec. 31st classes are as follows: 8:30, 9:30 and 5:00 pm. There will be NO 6 pm class. However, we will be doing a team wod come out and help us bring in the new year!
Tuesday 12/29/2009
Additional Warmup: 500 m row, 3x “Cindy”, PVC pass thrus with 15x OHS on an unloaded bar
Workout of the day:
3 Rounds:
30x Double Unders
15x SDHP (95#/65#)
15x Thrusters
15x PP/PJ (either way overhead)
Post time to comments.
Monday 12/28/2009
Additional Warmup: Run or Row 800 m, 25x Squats, 25x Back Extensions
Workout of the Day:
Deadlift
5-5-5
Starting set should be no less than 70% of your max. Followed by:
AMRAP in 15 min.
10x Wall Balls (20#/14#)
15x Pullups
10x Burpee Box Jump
Post loads and rounds completed to comments.
Friday 12/25/2009
Merry Christmas!
We will be closed Dec. 24th-Dec. 27th and will reopen Monday Dec. 28th.
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!
Special: Dec. 28th 2009-Jan 31st 2010:
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 new CrossFit Kids class times! Beginning in January.
Wednesday 12/23/2009
Workout of the Day:
BackSquat
3,3,3,3,3
Followed by 30x Back Extensions and 30x GHD Situps
Post loads to comments.
**Remember we will be closed Dec. 24th-Dec. 27th. Odyssey will reopen next Monday Dec. 28th. **
Jackson, we wish you the best of luck on your next adventure. There will always be a place for you here at Odyssey!
Tuesday 12/22/2009
Additional Warmup: 800 m run, 15x Back Extensions, 20x Wall Ball, 15x Pullups
Workout of the Day:
5 Rounds:
10x Deadlift (225#/155#)
15x KB Swing (55#/35#)
20x Squats
Gotta love Team Miller (pictured below). Do you work out with your significant other? Does it help? If your partner hasn’t tried a CrossFit workout, ask him or her why not? Bring them in for our next free trial workout Jan. 2nd at 10:30!
Monday 12/21/2009
Additional Warmup: 500 m Row, 150x singles, 10x Squat cleans(95/65), 10x PP
Workout of the Day:
“Grace”
30x Clean and Jerk (135#/95#)
Post time to comments.
Post workout- 30x GHD Back extensions, 30x GHD Situps
**Please note there will be NO 12:30 classes this week or next week. We will be closed Dec. 24th-Dec.-27th.**
Thanks to everyone who came out on Saturday. We wish you all a safe and happy holiday!
Sunday 12/20/2009
Rest Day!
Saturday 12/19/2009
Open Gym (members only) 9:30-10:30
Friday 12/18/2009
Additional Warmup: 500 m Row, 20x Thrusters, 20x Pushups
Workout of the Day:
Push Press
3,3,3,3,3
Push Jerk
1,1,1,1,1
Post loads to comments
50x Toes to Bar (for time)
**Reminder there will be NO 5:00 or 6:00 classes tonight.
Come join us for a Christmas Party at Havana’s in Redmill @ 6pm.
Thursday 12/17/2009
Workout of the day:
“Nicole”
AMRAP in 20 min.
400 m Run
Max Pullups
Post rounds and total pullups to comments.
Carli has been a crossfitter for almost 2 years and one of the many things she has always been great at is… pullups! She’s recently returned to crossfit since having her second child and proved to us-she’s still got it. Need help with your kip? Check out Carli next time you are in the gym!
Wednesday 12/16/2009
Additional Warmup: 400 m run, 20x OH Walking lunges, 400 m Run
Workout of the Day:
50-40-30-20-10
Box Jumps
Situps
Squats
Post time to comments.
Skill: Spend 10 min. after your workout to work on pullups. Those of you who have pullups: 3x max reps/ rest as needed between.
**Remember our Christmas Party is this Friday @ 6pm. There will be NO 530 & 630 classes that night**
Tuesday 12/15/2009
Additional Warmup: 15x Med ball cleans, 20x Pushups, 30x Squats
Workout of the Day:
1000 m Row
immediately followed by:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (135#/95#)
HSPU
Post time to comments.
Julie is due in a few short weeks with a little boy and still crossfitting. Way to go Julie!
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