Announcements

✨🍻HAPPY HOUR!🍻✨
This coming Friday, May 26th
White Rock Ale House
7331 Gaston Ave.

Join us to celebrate John’s 5th trip to the CrossFit Games and to say goodbye to our dear friend, Father Arthur, who is being transferred to Washington, DC.

Live music from Suburban Crime Spree -a band with another of our long time gym members and HP dad, Steve Haglund!

All are welcome – Come join the fun!

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Three sets of:

Double or Single-Unders x 30 seconds

Cossack Squat x 10 reps, alternating

Two sets of:

Bear crawl x 25ft forwards, 25ft backward

Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each

Weightlifting

Shoulder Press

Performance and Fitness | Strict Press

Every 2:30, for 15 minutes (6 sets):

Strict Press

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 65-70%

Set 3 – 2 reps @ 70-75%

Set 4 – 2 reps @ 75-80%

Set 5 – 2 reps @ 80-85%

Set 6 – 2 reps @ 85% or more

Metcon

Metcon (12 Rounds for reps)

Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:

Station 1 – 45 seconds of Assault Bike

Station 2 – 45 seconds of Ring Dips

Station 3 – 45 seconds of Push-Ups

Station 4 – Rest