Archive for February, 2010
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.
Wednesday 2/24/2010
Additonal warmup: 800 m row, bear crawl cross gym and back, 15x FS, 15x OHS, 15x GHD Situps
Workout of the Day:
5 Rounds:
3x L-Pullups
6x DL (275#/185#)
9x HSPU
12x Squats
Post time to comments.
Membership Special: Sign up for 3 months in advance and receive 20% off fundamentals. Sign up for 5 months in advance and receive 50% off fundamentals and your 6th month is free! Current members, refer a friend and receive 50% off one month’s membership. Below is a view of our most recent free trial class held every Saturday at 10:30
Tuesday 2/23/2010
Additonal warmup: 800 m row, bear crawl cross gym and back, 15x FS, 15x OHS, 15x GHD Situps
Workout of the Day
OHS
3-3-2-2-2-1-1-1
Followed by 4x max rep pullups
Post loads and pullups to comments.
After a wod, many of us enjoy hanging out at the gym and catching up so use this time wisely and STRETCH while you catch up!
Head’s up: As most of you know the CrossFit Games are held in Aomas, CA in July. For those of you that find yourselves unfamiliar the CF Games are similar to our Olympics. Here the best of the best go head to head in a two day competition and multiple workouts among the dirt and blazing sun at what many call “The Ranch”. Prior to being a competitor at the Games you must survive your regions Sectionals where the top 20 male and female competitors will go on to compete in Regionals (held May 8-9 in Logan, Ohio). From there the top 3 men and top 3 women (in our region) will go on to compete in the Games! This year our Sectional is being held March 27-28th in Annandale, Va. This is a great weekend to meet, watch, and cheer on fellow crossfitters. Should you wish to attend Sectionals you have to go to the website and register as a “spectator”. Please click the link below to find information on how to register for our region. We hope to have hotel information posted soon in the gym.
Refer a friend and receive 50% off one month's membership!
Monday 2/22/2010
Additonal warmup: 800 m row, bear crawl cross gym and back, 15x FS, 15x OHS, 15x GHD Situps
Workout of the Day:
“Snatching Annie”
50-10-40-8-30-6-20-4-10-2
Double Unders
Snatch (105#/70#)
Situps
You will follow regular “annie” reps but between DU and Situps you will be doing sets of Snatch (listed in blue)
For example: 1st round= 50x DU, 10x Snatch, 50x Situps/ 2nd round= 40x DU, 8x Snatch, 40x Situps
Post time to comments.
Post workout skill: muscle ups
Sunday 2/21/2010
REST DAY
Saturday 2/20/2010
OPEN GYM 8:30-10:30
Friday 2/19/2010
Additional Warmup: 2 min of Double Unders, 15x Dip Shrugs w/unloaded bar, 15x Push Press, 15x Pullups, 30x Squats
Workout of the Day:
Team Workout…come in and get some.
Thursday 2/18/2010
Additional Warmup: 2 min of Double Unders, 15x Dip Shrugs w/unloaded bar, 15x Push Press, 15x Pullups, 30x Squats
Workout of the Day:
3 Rds.
400 m Run
20x DB Snatch (45#/25#..10x R, 10x L)
Post time to comments.
Don’t forget Odyssey members from now until the end of the month if you refer a friend you will receive 50% off of one month’s membership! So plan to bring a friend this Saturday and try our free trial workout!
Wednesday 2/17/2010
Additional Warmup: 2 min of Double Unders, 15x Dip Shrugs w/unloaded bar, 15x Push Press, 15x Pullups, 30x Squats
Workout of the Day:
Deadlift: 3-3-3-3
followed by:
15 min AMRAP:
5x Ring Pushups
10x CTB Pullups
15x Wall Ball (20#/14#)
Post DL loads and rounds completed to comments.
A few of our CFK working on their planks.
Tuesday 2/16/2010
Additional Warmup: 2 min of Double Unders, 15x Dip Shrugs w/unloaded bar, 15x Push Press, 15x Pullups, 30x Squats
Workout of the Day:
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
We will be working on taking load safely and efficiently overhead. Focus on form today and we will revisit this wod again in a few weeks to compare.
Post loads to comments.
CrossFit Kids today at 4:30 and 5:00!
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