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CrossFit – Wed, Apr 3

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Kettlebell Farmer’s Carry x 200m

Two sets of:

Kettlebell Side Bend x 10 reps per side

Kettlebell Suitcase Deadlift x 10 reps per side

Double Kettlebell Sumo Deadlift x 10 reps


Deadlift (3 x (5+5))

Three sets of:

5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.


Every 90 seconds, for 15 minutes (2 sets):

*Station 1 – Jefferson Curl x 5 reps @ 4442

*Station 2 – Nordic Curls x 8 reps @ 3011

(use band assistance if needed in order to keep the hips fully extended throughout the movement)

*Station 3 – Band-Resisted Prone Lying Leg Curls x 20 reps @ 20X0

*Station 4 – Frog Pumps x 30 reps @ 10X1

*Station 5 – Prone Plank Hold x 60 seconds


Metcon (Time)

Three rounds for time:

750 Meter Row or Ski or 1500 Meter Bike Erg

20 Alternating Dumbbell Snatches (50/35 lbs)

10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)

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