Read more about our response to Covid-19 HERE

FRIDAY, 2/4/2022

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)


Shoulder Press (6X2)

Six sets of

Strict Press x 2 reps @ 80-83%

Rest 2 minutes


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. Weighted Walking Lunge (35/20 lbs) (front rack!)

16 Toes-to-Bars

8 Power Cleans

Then, 2 rounds of:

50-ft. Weighted Walking Lunge (35/20 lbs)

16 Chest-to-Bar Pull-Ups

8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Accessory Work

Three sets of:

45 seconds max GHD Hip Extensions

30 seconds rest

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.