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CrossFit – Thu, Dec 29

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three sets of:

Row x 60 seconds

Wall Sit x 45 seconds

Prone Plank Hold x 30 seconds

“Barbell Back Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps


Back Squat

Five sets of:

Back Squat x 6 reps @ 83-88%

Rest 2-3 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

FITNESS | Lower Body & Core

Three sets of:

Horse Stance Hold x 60-75 seconds

Rest 15 seconds

Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1

(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)

Rest 15 seconds

Strict Toes to Bar x 8-10 reps @ 3110

Rest 60-90 seconds


Metcon (9 Rounds for reps)


Three sets for max calories and reps of:

45 seconds of Assault Bike

Rest 75 seconds

45 seconds of Wall Ball Shots (20/14 lbs)

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds

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