1. 5.21

    Tuesday 130521

    Yellow - Mobility

    CWOD: 5 Rounds
    5 Pull-ups
    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
    40 HRPU
    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.  

  2. 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 odessacrossfit@gmail.com. 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 odessacrossfit@gmail.com.

    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 odessacrossfit@gmail.com.

  3. 5.20

    Make sure you register for classes! 

    Monday 130520

    Yellow - SWOD: Kipping Pull-up Progression
    CWOD: “Jackie” 

    1K Row 
    50 Thrusters
    30 Pull-ups

    Cash Out: 3 X 12 Hip Extensions

    Black - SWOD: 15min to establish a 1RM on Clean and Jerk

    CWOD: 21-15-9 

    Power Clean
    C2B Pull-ups

    Cash Out: 2 ME TTB w/ 45 sec. rest between

  4. 5.18

    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.  

  5. 5.17

    Friday 130517

    SWOD: 12min to establish a 1RM on Shoulder Press

    CWOD: 8min AMRAP

    3 Push Press
    5 Burpees

    *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.  

  6. Registration Open

    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.

  7. No competition class tomorrow!

    Due to competition on Saturday. We will not be having competition class tomorrow morning.

    We will have mobility class at 5:30pm as scheduled.

  8. Registration postponed!

    Registration has been postponed until Thursday due to technical issues. Sorry for the delay and thank you for your patience.

  9. 5.15

    Wednesday 130515

    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. 5.14

    Monday 130514

    Mobility

    CWOD:

    12min AMRAP

    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