CrossFit - Fri, Sep 1 - CrossFit Odyssey

Our 10th-anniversary celebration will be on 9/9/23…details soon! We will have:

Dexa Scan! Sign up here to learn your visceral vs subcutaneous body fat as well as your bone density.

1:00pm – For the WOMEN – Dr. Welsh, OB/GYN and Dr. Ally, PT will talk about hormonal and pelvic floor muscle health in regards to exercise during menopause, followed by Q&A to address specific questions. Sign up HERE for this FREE seminar! Wives, daughters, mothers and friends are welcome! You do NOT need a membership!

2:00 pm – For EVERYONE – Dr. Brian Flanagan will discuss Back Health and Fitness and an overview of Dr. Peter Attia’s book, Outlive, about how to live a longer and HIGHER QUALITY life – as well as what tests you should request from your doctor and Q&A. Sign up HERE to reserve a seat – you do NOT have to be a member!

TYR will be here with some of their fantastic athletic gear including clothing, shoes, sunglasses and more!

Kinetik Chain will be here with chiropractic assessments

Art Medrano will be here with stretch sessions

AND we will have fun giveaways from LMNT, Fringe Sport, Goodr Sunglasses and more!

AND we will be holding a fundraiser and AUCTION to raise money for the people of Maui, Hawaii who have lost so much in the fires.

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
.

Two sets of:

Assault Bike x 2 minutes

Plank x 1 minute

Bottom Squat KB Goblet Hold x 30 seconds

Two sets of:

Banded Face Pull x 20 reps

Air Squat x 10 reps

Weightlifting

Front Squat

Every 90 seconds, for 9 minutes (6 sets):

Front Squat x 1 rep @ 90-95%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Back Squat x 8 reps @ 31X1

Station 2 – Strict Pull-Ups x 10 reps @ 21X0

(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives with an assist to the top)

Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Station 4 – Hollow Body Hold or Rock x 45-60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

20 Pull-Ups

20 Front Squats (135/95 lbs)

400 Meter Run

FITNESS:

Three rounds for time of:

12/8 Calories of Assault Bike

20 Goblet Squats

400 Meter Run