Yellow - Mobility
CWOD: 5 Rounds
10 KB Swings
20 Wall Ball Shots
Cash Out: 50 Sit-ups for time
Black - SWOD: 15min to establish a 1RM on HBBS
CWOD: 50 Wall Balls
30 Box Jumps
20 OH Squats
Cash Out: 3 X 15 GHD Sit-ups
*Make sure you register for classes, if you are unsure how please let a trainer know and they can help you.
SURGE Speed and Strength Camp! Surge is designed to improve performance for athletes of all sports. The camp will begin Monday, June 10th and run until Friday, August 9th. Camp will be held on Monday, Tuesday, Thursday and Friday. Incoming 7th-9th will meet at 10:30am, and incoming 10th-12th will meet at 9am. Cost for the entire camp is $200. Camp will run from 60-90 minutes per day. To register go to odessacrossfit.com and click on the link to MINDBODY. You will then click on the Surge tab. Click the enroll button and follow the instructions from there. If you have any questions about how to register or the program, please contact us at firstname.lastname@example.org.
Make sure you register for classes!
Yellow - SWOD: Kipping Pull-up Progression
Cash Out: 3 X 12 Hip Extensions
Black - SWOD: 15min to establish a 1RM on Clean and Jerk
Cash Out: 2 ME TTB w/ 45 sec. rest between
NO CLASSES TODAY. Come out and support all the ladies from around the area who are competing in the Stronger Than You Competition. Registration begins at 8am and the first event will start at 9am. You don’t want to miss it. 111 Belmont Ave.
SWOD: 12min to establish a 1RM on Shoulder Press
CWOD: 8min AMRAP
3 Push Press
*Competing Ladies will do a 1k Row For Time
Cash Out: 200m Sprint for Time
*Be sure to register for classes next week. Some of you have had trouble registering for long blocks at a time. That is because it will only allow you to register for classes during your active month. So it will only allow you to register for classes up until your auto-pay date.
Registration for classes on the new schedule starting May 20th is now available on MindBody. Registration is required, so get registered ASAP.
The system will only allow you to register through your active month. So if your renewal/auto-pay is on the 22nd you will only be able to register through the 21st.
Due to competition on Saturday. We will not be having competition class tomorrow morning.
We will have mobility class at 5:30pm as scheduled.
Registration has been postponed until Thursday due to technical issues. Sorry for the delay and thank you for your patience.
SWOD: HBBS 3-3-3-3-3
CWOD: Partner WOD
7 Rounds of
Max Effort Handstand Hold - Walk up as close to the wall as possible10 pull-ups each
Score will be total combined time in the Handstand Hold. One partner will handstand hold at a time, but both will do pull-ups at the same time.
Competing Ladies - Your workout will be modified to prep you for the competition on Saturday. So still show up and get some work in before the competition.
*Last day to register for the competition is tomorrow. Registration closes at 12PM.
**Class Registration will for the new class schedule will start tomorrow around 1pm. There were two typos on the current schedule. 1. There will not be a 9:45am class except on Saturdays. 2. There will not be a 6:15pm class at Eastridge only at Belmont. We will be adding a 5:30am class M-F at Belmont.
***We have officially been allowed by the national Steve’s Club organization to begin working on our local Steve’s Club. Our goal is to have Steve’s Club start in the middle of August. It is a 13 step process and we are on Step 2.
10 KB Swings
25m Farmer Carry with KB in Front Rack Position - Right arm
10 KB Swings
25m Farmer Carry with KB in Front Rack Position - Left Arm
Cash Out: 2min Plank Hold