Read more about our response to Covid-19 HERE

SUNDAY, 8/11/19

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)

Band Assisted Pec Stretch x 45 seconds per side

Band Assisted Tricep Stretch 45 seconds per side

StrongFit Shoulder Opener

Bicep Curls x 5 reps

Bicep Curls with nuetral grip x 5 reps

Overhead Lateral Raise x 5 reps

Overhead Nuetral Grip Raise x 5 reps

Prone Cuban Press for Ring Muscle-Ups


Muscle-ups (4×3)

Every 30 seconds, for 4 minutes (4 sets) of:

Ring Muscle-Ups x 1-3 reps


Every 30 seconds, for 4 minutes (4 sets) of:

Ring Dips x 1-5 reps

Overhead Squat (4×2)

Overhead Squat Progressions

Every 2 minutes, for 8 minutes, complete (4 sets):

Overhead Squat x 2 reps (no tempo)


Metcon (Time)

Row 1000 Meters

50 Wall Ball Shots (20/10 lbs)

25 Box Jump/Step-Up & Step-Down (24/20″)

When the running clock reaches 12:00…

For time:

Run 1600 Meters

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.