Read more about our response to Covid-19 HERE

CrossFit – Tue, Sep 5


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),


air squats,


Push Presses and

Overhead Squats

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)


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Five rounds for time of:

Run 400 Meters

15 Goblet Squats

Compare your results to May 8, 2023.

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