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CrossFit – Mon, Mar 11

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of: 

Row x 250 meters

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of: 

Wall Ball Kang Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Wall Ball Walking Lunge x 10 reps


Deadlift (3×8)

Three sets of:

Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.


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

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg

Station 3 – Jefferson Curl x 5 reps @ 4442

Station 4 – Banded Palloff Hold x 30 seconds each side


The Devil’s Advocate (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

10 Dumbbell Devil’s Presses (50/35 lbs)


Three rounds for time of:

20/15 Calories of Assault Bike

25 Kettlebell Swings

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