CrossFit - Fri, Sep 8 - 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.

11am – 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!

12:00pm – 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!

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.

THEN AT 6PM HAPPY HOUR at Inwood Tavern!

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:

Single Unders x 30 reps

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of:

Wall Ball Kang Squat x 10 reps

Wall Ball Walking Lunge x 10 reps

Weightlifting

Deadlift (15 x 2)

Every minute, on the minute, for 15 minutes:

Deadlifts x 2 reps @ 75% of 1-RM Deadlift

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps.

FITNESS:

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

30/25 Calories of Rowing

30 Single Kettlebell Sumo Deadlifts (32/24 kg)

30 Double-Unders

.

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30/25 Calories of Rowing

30 Single Kettlebell Sumo Deadlifts

30/22 Calories of Assault Bike