Read more about our response to Covid-19 HERE

MONDAY, 10/14/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed


Front Squat (5 X 2+4)


Five sets of:

Front Squat x 2 reps @ 90%

Rest 15 seconds

Front Squat x 4 reps @ 80%

Rest 2-3 minutes”


Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 3 – 30-Second L-Sit (accumulated time)

Minte 4 – 10 Supine Ring Rows @ 21X0


Metcon (Time)

For time:

50/35 Calories of Assault Bike (or Rowing)

50 Dumbbell Box Step-Overs (50/35 lb DBs)

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.