Do you know anyone that wants to try crossfit??? send them this link! http://promo.odessastrong.com/foundationsoffer   Warm up- 10 minutes of double under practice….. triple unders anybody???? Strength- Strict Press 3,3,3,3,3 Find a 3 rep max. 1000 Meter Row Buy In 21-15-9 Kb Swings Burpee Box Jumps Hand Stand Push Ups (sub.. dumbbell presses)  Read More

Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod! Warm up- 5 minutes row or bike, mobilize shoulders and hips 1. Primer* 8 minutes Rounds of Cindy (5 pull-ups, 10 push-ups, 15...Read More