Announcements

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.
• 1:00pm – 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!
• 2:00 pm – 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!
• 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.

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
.

Three sets of:

Goblet Squat x 5 reps @ 3231

Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)

Standing Kettlebell March x 60 seconds (slow and controlled)

Weightlifting

Hang Clean (4×2, 6×2)

Every 90 seconds, for 6 minutes (4 sets):

Tall Clean x 2 reps @ 55%

*Sets 1-2 reps @ 70-73%

*Sets 3-4 reps @ 75-78%

*Sets 5-6 rep @ 80-83%

Metcon

Echo + Thruster (Time)

For time:

24/20 Calorie Echo Bike

12 Thrusters (95/65 lbs)

18/15 Calorie Echo Bike

9 Thrusters

12/10 Calorie Echo Bike

6 Thrusters