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
.

Two sets of:

Banded Monster Walks x 30 seconds each direction

Banded Lateral Walks x 30 seconds each direction

Banded Squats x 30 seconds

Dumbbell Clean Warm-Up (5 reps of each)

Squeeze Dumbbell Romanian Deadlift

Single-Arm Dumbbell Hang Power Clean

Pause Push-Press

Weightlifting

Hang Clean (4 x (2+1), 6 x (2+1))

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

Tall Clean x 2 reps + Tall Jerk x 1 @ 55%

*Sets 1-2 @ 73%

*Sets 3-4 @ 78%

*Sets 5-6 @ 82%

Metcon

Metcon (Time)

For time:

25/20 Calorie Echo Bike

20 Dumbbell Squats (50-35/35-20)

50 Foot Dumbbell Farmers Carry Walking Lunge

20 Dumbbell Thrusters

50 Foot Dumbbell Farmers Carry Walking Lunge

20 Dumbbell Squats

25/20 Calorie Echo Bike