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CrossFit – Tue, Feb 21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
Two sets of:

Assault Bike x 90 seconds

Burpee Broad Jump x 5 reps

Three sets, increasing intensity as you work, of:

Banded Muscle Snatch x 10 reps

Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)

Broad Jump x 3 reps


Muscle Snatch

Olympic Weightlifting | Performance

Every minute, on the minute, for 12 minutes:

Muscle Snatch from High Hang x 3 reps

Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.


Posterior Chain Strength | Fitness

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Banded Glute Bridges x 30 reps @ 10X0


Banshee (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)


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