Archive January | CrossFit Odyssey

Monday 2/1/2010

Morning class is canceled. Odyssey will reopen for the 5 pm class. Due to snow in the parking lot, please be careful when driving in… especially in smaller vehicles. If you have questions on this…..ask Lee.

Additional warmup up: 1000 m row, 4x rds. of Cindy, 15x PVC pass thrus, 3 min of handstand holds (work on doing these independently away from the wall)

Workout of the Day:

7 Rounds

7x Power Snatch (95#/65#)

7x Snatch Balance

7x OHS

Post time to comments.

Ok, so we know it is cold and it probably won’t get any better for another month so hit the gym today for this wod and while your in there write your goals up on the board. We want to know what you are working on!

**Today is the last day to place an order for a jump rope. Also, designs for the new Odyssey shirts are in the gym, reserve yours today!

**Latest CF Kids starts tomorrow!

FRIDGE FUND IS DUE, please bring cash or check to the gym to pay tab.

Sunday, January 31st, 2010 Workout Of the Day 9 Comments

Saturday 1/30/2010 and Sunday 1/31/2010

Gym is Closed!

Saturday, January 30th, 2010 Workout Of the Day 5 Comments

You want to try CrossFit but you’re nervous about starting? Not sure you have the time? Don’t know what to do with your kids?

These are some of the things the trainers at Odyssey hear often from new CrossFitters, but there is no need to worry. At CrossFit Odyssey we thrive on a community based gym. Our trainers carry a variety of certifications and along with being CrossFit certified we have gone on to attend specialty certifications which include: Kettlebell, Olympic Lifting, Barbell and Nutrition Certified! Our fundamentals is intended to get you moving safely and knowledgeable of our general skills before being immersed into mainstream classes. However, ALL of our classes are inclusive: meaning we do not segregate you based on skill and ability. Every member does the same workout but is able to scale the workout to his or her abilities. We are not here to tell you can’t do it, we are here to tell you that you can! You will see how quickly it is to fit into our group classes and enjoy the one on one instruction our trainers provide before each class! So sign up today for a fundamentals and get started! (no contracts required!) Oh yeah, did I mention kids are welcome in our playarea during ALL class times? Got children ages 5 and up? Sign them up for our newest CF Kids classes beginning Feb. 2nd! Want to try it out first? FREE WORKOUTS EVERY SATURDAY @ 10:30!

Special until Jan. 31st!

20% off fundamentals with a 3 month prepaid membership

50% off fundamentals with a 5 month prepaid membership and your 6th month is FREE!

Current members: Refer a friend from now until Feb. 28th and receive 50% off 1 month membership!

Next Fundamentals are two day power sessions: (Option A) Saturday Jan. 30th/ Jan 31st 11:00-1:00

(Option B) Monday Feb. 1st/ Tuesday Feb. 2nd 6:30-8:30

Thursday, January 28th, 2010 Workout Of the Day Comments Off

Friday 1/29/2010

Workout of the Day:

Lifting Clinic:

Trainers will be available to help you develop your lifts: Clean and Jerk along with Snatch.

First hour of each class will be dedicated to Clean and Jerk

Second hour will be dedicated to Snatch

**We are headed to Havana’s on Great Neck @ 7pm to help Heather and Betsy celebrate their birthdays, everyone is welcome!

Thursday, January 28th, 2010 Workout Of the Day 4 Comments

Thursday 1/29/2010

Additional Warmup: Row 250,Suicide Sprints inside, 20x Tuck Jumps, 20x OHS with unloaded bar, Row 500 m

Workout of the Day:

With a continuously running clock perform each exercise for max reps. On the call of “rotate” you will switch to the next exercise until you complete all 4 exercises for a total of 3 Rounds. However, round 1= 30 seconds of work, round 2= 1 min of work, round 3= 2 min of work there is NO rest between exercises. This workout is 14 min. in length.

Squats

DB Power Cleans (45#/35#)

Box Jumps

DB Push Press or Push Jerk (45#/35#)

Post total reps to comments.

Wednesday, January 27th, 2010 Workout Of the Day 9 Comments

Wednesday 1/27/2010

Workout of the Day:

“Michael”

3 Rounds

800 m Run

50x Back Extensions

50x Situps

Post time to comments.

Tuesday, January 26th, 2010 Workout Of the Day 12 Comments

Tuesday 1/26/2010

Additional Warmup: 800 m run, Heaving Snatch balance with unloaded bar

Workout of the Day

100x Thrusters (95#/65#)

Penalty: Every time you put the bar down you owe 10x pullups

Post time to comments.

Skill work: Get on it and work on those muscle ups and muscle up progressions.

Have you signed up for the Olympic Lifting Cert we are hosting with Coach Burgener in Sept? Click the link to the right to find out more.

Please welcome our newest CF Odyssey babies!

Jan. 25th Chase Allen Hollingshead 6lbs. 14oz. & Jan. 26th Harper James 7lbs. 14oz. Families are doing great!

Monday, January 25th, 2010 Workout Of the Day 27 Comments

SPECIAL!!

You want to try CrossFit but you’re nervous about starting? Not sure you have the time? Don’t know what to do with your kids?

These are some of the things the trainers at Odyssey hear often from new CrossFitters, but there is no need to worry. At CrossFit Odyssey we thrive on a community based gym. Our trainers carry a variety of certifications and along with being CrossFit certified we have gone on to attend specialty certifications which include: Kettlebell, Olympic Lifting, Barbell and Nutrition Certified! Our fundamentals is intended to get you moving safely and knowledgeable of our general skills before being immersed into mainstream classes. However, ALL of our classes are inclusive: meaning we do not segregate you based on skill and ability. Every member does the same workout but is able to scale the workout to his or her abilities. We are not here to tell you can’t do it, we are here to tell you that you can! You will see how quickly it is to fit into our group classes and enjoy the one on one instruction our trainers provide before each class! So sign up today for a fundamentals and get started! (no contracts required!) Oh yeah, did I mention kids are welcome in our playarea during ALL class times? Got children ages 5 and up? Sign them up for our newest CF Kids classes beginning Feb. 2nd! Want to try it out first? FREE WORKOUTS EVERY SATURDAY @ 10:30!

Special until Jan. 31st!

20% off fundamentals with a 3 month prepaid membership

50% off fundamentals with a 5 month prepaid membership and your 6th month is FREE!

Current members: Refer a friend from now until Feb. 28th and receive 50% off 1 month membership!

Next Fundamentals are two day power sessions: (Option A) Saturday Jan. 30th/ Jan 31st 11:00-1:00

(Option B) Monday Feb. 1st/ Tuesday Feb. 2nd 6:30-8:30

Monday, January 25th, 2010 Workout Of the Day 6 Comments