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 w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Weightlifting
Snatch (10 X (1+1))
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+
FITNESS:
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on July 29, 2021)
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
.
FITNESS:
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches
Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.
*Compare results to May 2, 2023.