Read more about our response to Covid-19 HERE

CrossFit – Wed, Dec 21


CLOSED Saturday, 12/24 ~ Christmas Eve AND Sunday, 12/25 ~ Christmas Day!

Monday, 12/26 – 9am class and 12:00 class ONLY ~ Closed rest of day!

Have a wonderful holiday with your loved ones!

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Run x 200m

Passive Pronated Hang on Pull-up Bar x 30 seconds

Kettlebell Waiter’s Carry x 50 ft per arm

Two sets of:

Barbell Overhead Reverse Lunge x 10 reps (5 per side)

Burpee Broad Jump x 5 reps


Split Jerk (12 x 1)

Performance | Split Jerk Progression

Every 90 seconds, for 18 minutes, complete (12 sets):

Behind the Neck Jerk x 1 reps @ 65-75%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

Fitness | Gymnastics Positional Work

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – 60 Seconds of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)

Movement 2 – 60 Seconds of L-Sit Hold (or L-Sit Variant)

Movement 3 – 60 seconds of Handstand Hold (freestanding, nose to wall, or back to wall)


Metcon (Time)


For time:

800 Meter Run

80 Push Presses (95/65 lbs)

800 Meter Run


For time:

800 Meter Run

25 Dumbbell Push Presses

25 Push-Ups

25 Dumbbell Push Presses

800 Meter Run

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