Announcements

CROSSFIT GAMES begin this Thursday, August 8th!

NO CLASSES Friday evening 8/9/24 (4:30 and 5:30)

and NO CLASSES Sunday, 8/11/24

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Three sets of:

5-8 cal bike

5 barbell deadlift

5 barbell hang clean

5 push press

100 meter run

Metcon

Barbell Run (3 Rounds for time)

PERFORMANCE:

Every 12 minutes, for 36 minutes (3 sets) for times:

600/500 Meter Row or Ski

400 Meter Run

20/15 Calories of Assault Bike

10 Ground to Overhead (135/95 lbs)

FITNESS:

Every 12 minutes, for 36 minutes (3 sets) for times:

600/500 Meter Row or Ski

400 Meter Run

20/15 Calories of Assault Bike

20 Kettlebell Swings

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.