Read more about our response to Covid-19 HERE

MONDAY, 10/26/2020


Please try to avoid 9am and 12:30 pm classes tomorrow as we will have a film crew filming. Please contact John of Ellie if you have questions or need to schedule a time to come in and we will make it happen!

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Kari Pearce ABs #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Warm-up (No Measure)


Three Sets:

Static Hang x 30-60 seconds (accumulate if needed)

Rest 15-20 seconds

Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds

Rest 15-20 seconds

Wall Climbs x 2-4 reps

Rest 60 seconds


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Complete as many rounds and reps as possible in 20 minutes of:

4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111

8 Strict Pull-Ups

16 Kettlebell Swings



Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Hold x OR L-Sit Hold x 45-60 seconds (accumulated)

Rest as needed

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