Read more about our response to Covid-19 HERE

CrossFit – Tue, Apr 25

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

One set of:

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo


Front Squat (6 x 1)

Every 2 minutes, for 12 minutes (6 sets) of:

Front Squat x 1 rep @ 90-95%

FITNESS | Squatting Progression:

Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift. Remember the RDL engages the glutes and hamstrings to a greater degree than the deadlift.


Nitrous (Time)

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

This is an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

For time:
1000 Meter Row
50 Dumbbell Thrusters

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.