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CrossFit – Mon, Jul 3

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Assault Bike x 90 seconds

Banded Pallof Hold x 30 seconds per side

Two sets of:

Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips

Alternating Cossack Squats x 20 reps


Back Squat (1X3, 1X2, 6X1)

Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%


Strength | Fitness

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

Station 1 – Back Squat x 10 reps @ 30X1

Station 2 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Station 3 – Valslide Leg Curls x 8-10 reps @ 3011

Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011


AB-3 (AMRAP – Reps)


For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
*You may want to note if you are on Assault bike or Echo just for comparison in the future!

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