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.
• 11am – 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!
• 12:00pm – 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!
• 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.

THEN AT 6PM HAPPY HOUR at Inwood Tavern!

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
.

Three Sets of:

100′ Wall Ball Chest Squeeze

10 Push-Ups

5 Burpee Broad Jumps

Two Sets:

:30 Second Passive Hang

10 Scapular Pull-Ups

10 Bar Kips

Weightlifting

Bench Press (6X1 )

Every 90 seconds, for 9 minutes (6 sets):

Bench Press x 1 rep @ 90-95%

FITNESS:

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon

Metcon (9 Rounds for reps)

Three sets for max reps:

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups/ L-Seated DB Presses

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Toes to Bar/V-ups

Rest 30 seconds