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CrossFit – Sun, Oct 1

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

400 Meter Easy Run

60 seconds Nose to Wall Handstand Hold

400 Meter Easy Run

Three sets of:

Double-Under or Crossover Practice x 45 seconds

Wall Walks x 1 rep

Wall Facing Handstand Marching x 20 reps


Handstand Work

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 –Frog Stand x 15 seconds

Interval 2 – Hand Plank to Press Lean x 5 reps
Three sets of:

3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Marching (10/arm)

Rest as needed

Followed by…

Spend 5 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.

*Try to accumulate a max effort free standing hold if you can*


Metcon (No Measure)

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1: 10-12/8-10 Calorie Echo Bike

Station 2: 3 Toes to Ring + 2 Ring Pull-Ups + 3 Toes to Ring + 2 Ring Pull-Ups

*Note* try to do this in 1 set if necessary 2. If you can’t do either TTR or Ring pull ups substitute straight leg raises on the bar (6) and ring rows (8)

Station 3: 10-12/8-10 Calorie Row

Station 4: 5 Burpee Pull-Ups

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