Read more about our response to Covid-19 HERE

CrossFit – Sat, Sep 9


Save the date!

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


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
FUN Warm up!

Plate Pass:

Pass a plate burpee race

Pass a plate Russian Twist Race

Pass a plate situps

Relay race with KBs – high knees/ butt kickers/soldier kicks

Burgener warm-up


Imua (Time)

In honor Of all our Friends and brothers and sisters in the Town of Lahaina, the island of Maui.
today’s WOD is called IMUA which translates as:
To move forward with strength and spirit.

We will start with 100 seconds of silence to honor over 100 souls who have crossed over in this tragedy.


8 Rounds for Time of:

200-meter weighted ball run (20/14)
{Ohana (family) running from fire carrying loved ones and bug-out bags}
[scale to: 400m run only or 500-meter row]

8 toes to bar
{Lahaina is holding on and strong to the core}
[scale to: knee raises/sit ups/v-ups]

8 hanging power cleans (135/95)
{we will all get this community cleaned up}
[scale to: heavy Russian kettlebell swings]

23 air squats
{a lot of ups and downs every moment–physically and emotionally}

13 lateral burpees
{when life knocks you down you get back up and keep moving forward…IMUA!!!}

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