Read more about our response to Covid-19 HERE

CrossFit – Mon, Nov 13

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three sets of:

60 Seconds Bike, Row, or Jog

100-foot Single Arm Overhead Carry (each arm)

30-45 second *Hold*

*Set 1 – Push-Up Plank

*Set 2 – Back to Wall Handstand

*Set 3 – Nose to Wall Handstand

Two Sets of:

10 Ring Rows

10 Hollow Rocks

10 Supine Overhead Plate Lifts


Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring or Bar Muscle-Up Progressions OR Ring Support Holds (both top and bottom)

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold Progressions


Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups OR L-Seated Dumbbell Presses

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips OR Stationary Dips

Rest 30 seconds

Accessory Work

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.