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
Joints/Tens (No Measure)
Ten of each:
Back Extensions (supermans),
Push Presses and
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Snatch (1×2, 8×1)
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
5 Rounds for time of:
15 Overhead Squats, 95# / 65#
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to May 8, 2023.