Athlete of the Month- Tracy!

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Athlete of the Month- Tracy!

1. When did you start at ODIN? And what was your first impression?

I came to a couple of WOD for Warriors events with Team RWB in 2015 and loved it. The members were all really nice and very encouraging. The workouts were fun and the coaches were knowledgeable about each aspect of the workout and the scaling options. The vibe before and after the workout was friendly and chill, and during the workout it was all business, which I loved.
Bill and I started Roots in May 2016 with Jessica. I was already sold so I crossed my fingers that Bill would like it, too. Of course he loved it and here we are!

2. What changes have you seen in yourself since starting at ODIN?

Physically, I'm losing body fat and gaining muscle. As a 'mature athlete' (old lady, lol!), I feel like gaining muscle is a huge accomplishment. My upper body strength has always been pretty poor, and I'm making gains slowly but surely. I would have never lifted weights on my own, but I really happy that I'm finally getting a little definition in my arms.
Mentally, I dig a little deeper than before. In addition to Crossfit, I ride and trail run, but I never worried about pace or setting goals. I would just run when I felt good, walk when I was tired, and finish whenever. I definitely think it's important to have activities or sports that you do for pure enjoyment and trail running will always be that for me. But I had some cycling goals where I blew off my training and then didn't have the mental toughness to 'suffer better.' I definitely need to get stronger in this, but I have since  completed WODs where if I was suffering during a ride as much as I was during the WOD, I would have absolutely quit. And there have been a couple of running club workouts where I saw that I actually can run faster than I thought for longer than I thought (or wanted!). It was brutal and ugly, but I held on. Thanks, Coach Lunderwoman!

3. What is your favorite thing about ODIN?

The Odin community is the complete package. The environment is completely positive with coaches and members encouraging you no matter what and pushing you when you need it. These are people I love working out with and then hanging out with afterwards. 
I thought it was great that many of us came in to help during the gym renovations... and even better that Allison and Jason asked - because they knew they could count on us.
The coaches are awesome; it's clear that they know their stuff and love what they do. The holiday WODs, Friday Night Lights during the Open, and running club are all fun ways to connect us as a group while moving us forward towards our fitness goals. And their commitment to continuing education gives us members confidence that the programming and coaching is top notch.

4. What keeps you committed and coming back?

Getting fitter and stronger. I used to hate burpees but I know that doing them will make me a better athlete so I try to make it to every workout that has them. While I don't love them now, I don't groan when I see them in a workout. Wallballs are a short girl's nemesis, but I'll keep plugging away at them and one day I'll own those suckers. I have a list that I'm working down. Most of them are matters of gaining strength, like pull ups and push ups,  and some are skills, like double unders... and that damn snatch. But I know that each week I'll have another opportunity to improve and check something off the list.

5. What advice would you give to anyone looking to start CrossFit?

Just put yourself out there and be willing to try it; you'll be amazed at what you can do if you're willing to get outside your comfort zone. And definitely don't be afraid or embarrassed to scale movements, because almost everyone scales at some point. Odin isn't a room full of machines and mirrors and people you don't talk to. Everyone is going to say Hi to you, we'll all work our butts off together, and then we'll all laugh and talk afterwards. And before you know it, these will be some of the people you most look forward to seeing each week.

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"Murph" ODIN Honors Our Brave Men & Women

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"Murph" ODIN Honors Our Brave Men & Women

Memorial Day every year, Odin and it's members complete the CrossFit Hero WOD "Murph", which honors those who have served and made the ultimate sacrifice for our country and our freedom. 

Words can not do our gratitude to these brave indivuduals justice. All we can say is "Thank you". 

 

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Athlete of the Month- Malissa!

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Athlete of the Month- Malissa!

Meet Malissa, our Athlete of the Month for May! Malissa came to ODIN a year and a half ago with no strength & conditioning experience and had never tried CrossFit. She began her journey in our Roots- Intro to CrossFit program where she was slowly introduced to the movements and workout styles. Today Malissa is a stronger, healthier and more confident version of herself. She is dedicated and consistent in the gym and focuses on her nutrition at home. She truly embodies what ODIN is all about; living an active and healthy life style and enjoying your fitness. We are all so proud of you Malissa and look forward to helping you accomplish all your 2017 goals!

1.      When did you start at ODIN? And what was your first impression?
I joined Odin in September 2015. My first impression was all of the members and coaches were welcoming and friendly. Everyone was laughing and looked happy. The coaches were extremely helpful in scaling the workout for me and making sure I had correct form. I felt really comfortable.


2.      What changes have you seen in yourself since starting at ODIN?
I have changed physically and mentally since I joined Odin. I have a lot more determination and confidence in myself, when I want to give up I push myself more (sometimes with the help of coaches and Odin members), I have gotten stronger and I’m healthier. I really push myself to stay positive (like when I’m struggling to get a double-under and I want to throw in the towel) I stayed positive and now I can do a few!  Positive self-talk helps me get through the difficult WODs/movements (running):)


3.      Why ODIN?
My favorite thing at Odin is weight lifting. Odin offers a Barbell class on Sunday that focuses on Olympic weightlifting movements. In this class the coaches really break down the movement to make sure our form is correct.  This class has made me a better weight lifter. Love this class.

4.      What keeps you committed and coming back?
The feeling I got when getting a new PR (personal rep) doing squat cleans in the CrossFit Open 17.3. I missed a few lifts and my Odin friend/coaches kept cheering me on and I ended up getting 2 reps.
The positive change I see in myself keeps me committed.
My Odin family keeps me coming back.

5.      What advice would you give to anyone looking to start CrossFit?
Just try it. I was nervous and really unsure about CrossFit but it has been one of the best decisions I have ever made for myself. I started in The Roots class (beginner’s class) which introduced the movements I would be doing in the workouts. YOU CAN DO IT!
 

Are you ready to move better and be stronger?

Set up your FREE 1-on-1 consult with us today!

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ODIN Unloaded!

We are so excited to announce ODIN's Unloaded program being added to our schedule!

ODIN Unloaded is a functional fitness group class program open to members and non-members. During this 1hr. class you will enjoy improving your fitness through body weight movements and the use of light dumbbells, kettle bells, intervals and core work. ODIN Unloaded is the perfect program for anyone wanting to improve their fitness without using a barbell or high level CrossFit skills.

ODIN Unloaded is set up for you to start anytime, no on ramp program required!  

ODIN Unloaded is being offered at the following times starting Tuesday June 6 @ 11am. 
Tuesdays & Thursdays @ 11am  -  Saturdays @ 8am

Members
ODIN Unloaded is included in any of ODIN memberships. If you have a 3xper Week membership, Unloaded classes will count towards one of your visits.
Register for Unload on our TRIIB schedule. 

Non-Members
Contact us below to get started!!

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Athlete of the Month- Malissa!

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Athlete of the Month- Malissa!

Meet Malissa, our Athlete of the Month for May! Malissa came to ODIN a year and a half ago with no strength & conditioning experience and had never tried CrossFit. She began her journey in our Roots- Intro to CrossFit program where she was slowly introduced to the movements and workout styles. Today Malissa is a stronger, healthier and more confident version of herself. She is dedicated and consistent in the gym and focuses on her nutrition at home. She truly embodies what ODIN is all about; living an active and healthy life style and enjoying your fitness. We are all so proud of you Malissa and look forward to helping you accomplish all your 2017 goals!

1.      When did you start at ODIN? And what was your first impression?
I joined Odin in September 2015. My first impression was all of the members and coaches were welcoming and friendly. Everyone was laughing and looked happy. The coaches were extremely helpful in scaling the workout for me and making sure I had correct form. I felt really comfortable.


2.      What changes have you seen in yourself since starting at ODIN?
I have changed physically and mentally since I joined Odin. I have a lot more determination and confidence in myself, when I want to give up I push myself more (sometimes with the help of coaches and Odin members), I have gotten stronger and I’m healthier. I really push myself to stay positive (like when I’m struggling to get a double-under and I want to throw in the towel) I stayed positive and now I can do a few!  Positive self-talk helps me get through the difficult WODs/movements (running):)


3.      Why ODIN?
My favorite thing at Odin is weight lifting. Odin offers a Barbell class on Sunday that focuses on Olympic weightlifting movements. In this class the coaches really break down the movement to make sure our form is correct.  This class has made me a better weight lifter. Love this class.

4.      What keeps you committed and coming back?
The feeling I got when getting a new PR (personal rep) doing squat cleans in the CrossFit Open 17.3. I missed a few lifts and my Odin friend/coaches kept cheering me on and I ended up getting 2 reps.
The positive change I see in myself keeps me committed.
My Odin family keeps me coming back.

5.      What advice would you give to anyone looking to start CrossFit?
Just try it. I was nervous and really unsure about CrossFit but it has been one of the best decisions I have ever made for myself. I started in The Roots class (beginner’s class) which introduced the movements I would be doing in the workouts. YOU CAN DO IT!
 

Are you ready to move better and be stronger?

Set up your FREE 1-on-1 consult with us today!

Name *
Name

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Meet Kristyn!

Meet Kristyn! She is Odin's first Odinite for 2017 to earn her "Committed" T-Shirt! At Odin, once you have attended 100 classes within the 2017 calendar year you have earned your way into our "Committed Club" and get to rock your "Committed- Earned Not Bought" T-shirt. 

Kristyn has truly earned her "Committed" status. She is dedicated not only to her consistency in the gym but at home as well. Her focus on her nutrition has taken your performance in the gym to a whole new level. Keep up all your hard work Kristyn! 2017 is your year girl!

Who will be the next Odinite to earn their "Committed" status? Stay tuned, many more to come!

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Time To Get Started!

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Time To Get Started!

Have you always wanted to try out CrossFit but was a little nervous to get started? Well now is your chance! 

Join our March session of ROOTS; a 2 week small group Intro to CrossFit program led by a certified CrossFit Trainer. You will be introduced to the fundamental movements used in CrossFit as well as learn how classes are run, lingo, mind set, scaling movements and so much more! After ROOTS you will be right at home and ready to join our group classes. 

Time to get up and get moving!

Click below for dates & to register. Space is limited so register today!

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It All Starts With Food

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It All Starts With Food

Your nutrition is number one when it comes to your health and performance in the gym. You can't exercise away a bad diet. For this reason we like to work with the experts to offer our members support with their nutrition. There are a lot of fad diets and misinformation out there and we like to be sure we are providing you with the facts and setting you up for long term success. We work along side a Registered Dietitian in Frederick named Amy Goldsmith who owns the highly respected practice, Kindred Nutrition. She specializes in Sports Nutrition and is able to offer our members the information and support they need to make the right changes to their diet. 

In January at ODIN we offered an 8 Week Nutrition Session to help get our members on track. This 8 weeks consists of body fat testing, individualized programs, nutrition classes held at ODIN and support with making long term life style changes. In 8 weeks the group has made huge changes, seen weight loss, inches lost, increase in energy, improved performance in the gym and over all feeling better about themselves. 

We truly believe that your nutrition outside of the gym is what will support your goals in the gym. 

It all starts with food. 

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Time To Get Started!

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Time To Get Started!

Have you always wanted to try out CrossFit but was a little nervous to get started? Well now is your chance! 

Join our March session of ROOTS; a 2 week small group Intro to CrossFit program led by a certified CrossFit Trainer. You will be introduced to the fundamental movements used in CrossFit as well as learn how classes are run, lingo, mind set, scaling movements and so much more! After ROOTS you will be right at home and ready to join our group classes. 

Time to get up and get moving!

Click below for dates & to register. Space is limited so register today!

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Have a Plan

Have a Plan for Rest and Keep Going.

Open Season 2017 is here!  Collectively, we have gone through strength cycles, pounded through Hero WOD’s, and grinded through met-cons and skill sessions.  The physical part is something we face everyday, but how often do we talk about the mental game?  In the classes I coach, I constantly harp on “having a plan for rest.”  When we are moving rep after rep and hit that point where we need to take a blow, we can change the entire outcome of our workout.  I’m guilty.  I step back from the bar and check the clock, I wonder if I ate enough food beforehand, I look to see who else is moving, I see Allison cheering me on because she finished five minutes ago, I walk over and talk smack to Perry, my wife tells me to stop talking to her, I ask Calvin to teach me to sign “save me” in ASL.  Each time I do this, 30 seconds could have gone by each time.  So here we are - have a plan for rest.  Each time you drop from the rig, get up from the burpee, or drop the barbell, tell yourself exactly how much time you are going to rest.  Tell yourself, "I’m going to take 3 deep breaths, and then I’m picking up this barbell.”  Next time, check the clock and say “I’m going back into my kettle bell swings in exactly five seconds.”  Sticking to this method, you are absolutely going to push yourself, but you’ll shave off precious seconds; seconds that could potentially add up to minutes by the end of the workout. 

The Open is about a lot of things, but you cannot lose sight that it is about testing yourself.  No matter how difficult, think positively.  CrossFit OG, Greg Admundson, met a guy who wrote “Don’t” and “Stop” on his shoes.  The guy said when he would look down at his shoes during a WOD, it would motivate him during his workouts.  However, as Admundson says, when you break these words down on their own, they ring with a negative connotation….”don’t” and “stop."  Think instead of saying “keep going,” ... “I will do this,” … “I am prepared.”  YOU are in charge of the rig, YOU are in charge of your body, YOU control the barbell - they do NOT control you.  You have taught yourself to “get comfortable being uncomfortable.”  I guarantee that every person at Odin is more prepared for whatever life throws at them simply because they dedicate themselves to completing the work each time they walk in the gym.  Does it matter that you scaled?  Absolutely not.  What matters is you pushed yourself harder than the day before, and tomorrow, you will do it all over again.  Having a strong mental game and using positive mantras will help you push through the suck and make the WOD that much more tolerable. 

Odin family, by stepping foot into the doors of the box, you have already accomplished so much more than the average person.  You have worked hard for your wellness, you dedicate yourselves to becoming a better version of yourself, and you are incredible role models for those young eyes peering from the back corner of the kids room - celebrate that fact.  Trust yourself, push yourself, pick each other up, and most importantly, have fun!  When things start getting tough during these Open WOD’s, "have a plan for rest" and "keep going.”  The coaches here could not be more proud of this community and we are all stoked to see everyone succeed during the Open.

Coach Josh

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Spring Endurance Session!

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Spring is the perfect time to get outside and start running again! Many of us have plans to run the Frederick Half Marathon as an individual or on a relay team this May. This 10 week or 8 week endurance session is perfect for CrossFitters or runners who want to improve their endurance and prepare for the race in May. 
This class is being led by Coach Kristin Lunderville (experienced and avid competitive runner). She has created a program to include long intervals, short intervals, and longer runs within the week to help develop your endurance to prepare for the Frederick Half or Relay. Coach Lunderville will guide you through proper running form and pacing with a variety distances. 

How It Works
Class will meet once a week on Sundays from 9:30am-10:30am @ ODIN CrossFit. During the class Coach Kristin Lunderville will have set distances and pacing for each person that day. You will have 2 other running days throughout the week to be completed on your own or with a buddy :) The additional running days programming will be discussed in class on Sundays and posted in our private FB group for the class. 

10 Week Session
Perfect for anyone looking to do the full Frederick Half Marathon as an individual.
Dates- Class meets every Sunday 9:30am-10:30am @ ODIN starting Feb. 26th- April 30th.
Cost
Fully Unlimited Memberships- Included in your monthly membership. 
All other ODIN Memberships- $140 for 10 Weeks
Non-Members- $160 for 10 Weeks

8 Week Session
Perfect for anyone looking to do the Frederick Half Marathon on a relay team. 
Dates- Class meets every Sunday 9:30am-10:30am @ ODIN starting March 12th- April 30th.
Cost
Fully Unlimited Memberships- Included in your monthly membership. 
All other ODIN Memberships- $110 for 8 Weeks
Non-Members- $130 for 8 Weeks

How to Register
Members please register @ the gym on the sign up sheet on the front counter. Or you can email Info@OdinCrossFit.com. This event will be added to your monthly invoice. 

Non-Members register by emailing Info@OdinCrossFit.com. 

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We're Hiring! Come Join Our Team!

It's official! ODIN CrossFit is looking to hiring a passionate, knowledgeable, & personable CrossFit Coach who wants to make a difference in people's lives. We strongly believe in the training methods and community philosophy behind CrossFit and any applicant should share those beliefs while continuing to be a life long student of fitness. Our main priority is to support our members with the proper coaching of fundamental movements, class organization, and motivation. 

Candidate Requirements:
- L-1 Required (L-2 and other additional certifications preferred)
- Prior CrossFit Coaching Experience Required
- 3+ years of CrossFit participation
- Available to coach early morning classes, evening classes & some weekends
- Must be willing to make ODIN CrossFit their primary gym and be an active member of our community. 
- Must be a people person
- Must be willing to do continuing education

If you or someone you know would be a good fit for the position, please email your resume to Info@OdinCrossFit.com

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The OPEN @ ODIN!

The OPEN!

This year at ODIN we are adding a fun twist to the OPEN! We are turning the OPEN into a gym wide friendly competition. There will be teams of 6-8 people and each week you will earn points for your team. The team at the end of the 5 weeks with the most points wins the grand prize!

How It Works...

Step 1- Register for the OPEN under ODIN CrossFit. Please register by Friday Feb. 10th. Here is the link to register now :)
http://games.crossfit.com

Step 2- Earning Points. Each week during the OPEN you will earn points for your team in the following categories.

Participation- Complete the OPEN wods @ Odin with a judge each week to earn 1pt. (scaled) or 2pts. (rx) for your team. 

PR- Earn an additional point for your team if you nail a new skill or PR a lift during your OPEN wod. 

Top 5- The top 5 male rx, female rx, male scaled & female scaled scores will earn additional points for their team each week. 

Team Spirit!- The team with the most team spirit each week will earn an additional 5pts. for their team. Team spirit can be anything from cheering on your teammates, coordinating team attire, celebrating peoples accomplishments...    

The OPEN Wods
Friday Night Lights! Open wods require a judge and scoring to be done on the official Open score sheets. For this reason we will have specific times to complete the OPEN wods. This year we encourage everyone to do their OPEN wod on Friday evening each week. We will be running heats from 4:30pm-7:30pm each Friday. We will all be pitching in to help judge each other throughout the evening. If you can not make it Friday night you can also do the OPEN wod on Saturday morning during Open Gym 10am-11am. If you are unable to make either of those times then you need to touch base with Allison to try and set up a different time. Please do not wait until the last second to try and set up a different time.

TEAMS!
The coaches will be creating the teams of 6-8 people. There will be a mix of rx and scaled athletes on all the teams. The teams will be announced on Monday Feb. 20th. During the OPEN each team will have their own score board posted in the gym with their team name (teams get to choose their own name) and each member of the team listed. 

 

Time to sign up and get pumped!!! 

http://games.crossfit.com

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Stay Hydrated!

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As we all know, hydration is key for your performance in the gym.

We are so excited to announce that ODIN is placing an order for our very own laser engraved logo water bottles!

These 32oz. stainless steel, double walled water bottles are perfect for cold or hot beverages. 

We will be accepting pre-orders for the next week before we place the final order on Monday Feb. 6th. 

Personalize your with your name or short quote/saying that will be engraved on the opposite side of the logo!

Pre-order forms can be found at the front desk. 

Non-members please email info@OdinCrossFit.com to place a pre-order.

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Rowing Clinic- Feb. 10th with Special Guest!

Ken Traugott- Far left :)

Ken Traugott- Far left :)

We are so excited about our February Rowing Clinic with Ken Traugott! This 1hr. class will go over proper rowing form, techniques, and drills to help you become a more efficient rower in the gym. 

Friday February 10th @ 6:30pm

Special guest- Ken Traugott

Meet Ken! 
Ken began rowing in 1997 when he joined the University of Notre Dame rowing team in his freshman year of college. He competed across the country during his 4 years at school, including in many of the nation's premier rowing cities such as Atlanta, Boston, Chicago, Austin, Philadelphia, and Washington DC. He also competed internationally against teams from Great Britain, Switzerland, and Germany while training in France. Outside of school, Ken competed for the New York Athletic Club, earning a bronze medal at the 1999 National Championships. In addition to his coaches from the United State, Ken has had the opportunity to train with coaches from Canada, Ireland, and Germany, as well.

We are so excited to have Ken join us and help guide us to becoming more efficient rowers!

Non-Members register by emailing Info@OdinCrossFit.com

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Only A Few Spots Left!

Last day to register is this Friday Jan. 6th! Only a few spots left so register ASAP!

We all work so hard in the gym but how much time do we spend on our nutrition? What we eat and how much plans a HUGE roll in our performance & recovery in the gym. Want to get stronger, move faster? Combining good nutrition with your workout regimen will help you to take yourself further, build muscle, be less prone to injury & much more.

This 8 week challenge comes with an individualized nutrition plan, 4 nutrition classes held @ ODIN CrossFit, 2 body fat tests, measurements & more! 

This challenge is being head by Amy Goldsmith with Kindred Nutrition. Not only is Amy a member and badass crossfitter here at ODIN, she is also a registered dietitian who specializes in sport nutrition along with a variety of other nutritional needs. 


8 Week Challenge Includes...
* 2 Body Fat Tests ($100 Value)
* Intro to Macro Nutrition
* 8 Week Individualized Nutrition Plan
* Body Composition & Measurement Progress
* 4 Nutrition Class Led By Registered Dietitian, Amy Goldsmith

1st Body Fat Testing Date: Saturday Jan. 14th
2nd Body Fat Testing Date: Saturday March 11th

If you can't make the testing dates then you will be required to make an apt. at Amy's office before Saturday Jan. 14th.  

Class Dates
Wednesdays- Jan. 18th, February 1st, February 15th, March 1st 6:30pm-7:15pm
Each class will cover a different nutrition topic. 

Cost- $100       Open to Members & Non-Members

Space is limited so register Today!

https://odin-crossfit-ii.triib.com/events/

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Only a few spots left!

Last day to register is this Friday Jan. 6th! Only a few spots left so register ASAP!

We all work so hard in the gym but how much time do we spend on our nutrition? What we eat and how much plans a HUGE roll in our performance & recovery in the gym. Want to get stronger, move faster? Combining good nutrition with your workout regimen will help you to take yourself further, build muscle, be less prone to injury & much more.

This 8 week challenge comes with an individualized nutrition plan, 4 nutrition classes held @ ODIN CrossFit, 2 body fat tests, measurements & more! 

This challenge is being head by Amy Goldsmith with Kindred Nutrition. Not only is Amy a member and badass crossfitter here at ODIN, she is also a registered dietitian who specializes in sport nutrition along with a variety of other nutritional needs. 


8 Week Challenge Includes...
2 Body Fat Tests ($100 Value)
* Intro to Macro Nutrition
* 8 Week Individualized Nutrition Plan
* Body Composition & Measurement Progress
* 4 Nutrition Class Led By Registered Dietitian, Amy Goldsmith

1st Body Fat Testing Date: Saturday Jan. 14th
2nd Body Fat Testing Date: Saturday March 11th

If you can't make the testing dates then you will be required to make an apt. at Amy's office before Saturday Jan. 14th.  

Class Dates
Wednesdays- Jan. 18th, February 1st, February 15th, March 1st 6:30pm-7:15pm
Each class will cover a different nutrition topic. 

Cost- $100       Open to Members & Non-Members

Space is limited so register Today!

https://odin-crossfit-ii.triib.com/events/

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ODIN 2017

2016 was a big year for ODIN! Lot's of changes, renovations, PR's, new members and more. 2017 is going to be just as big if not bigger! We are so excited to get it started. Here are just a few new things to come in 2017 at ODIN!

  • Committed Club! Introducing ODIN's 2017 Committed Club! 2017 is all about being committed. Commit to yourself to live a healthy & fit life style by attending 100 classes @ ODIN within 2017.  When you have hit your 100 classes you will receive our limited addition "Earned Not Bought" Committed Club t-shirt. Time to commit to yourself and get to the gym. Be sure you check-in for class to earn your attendance. Stay tuned for more details.

  • The OPEN! We are spicing it up this year and turning the OPEN into a gym wide challenge! There will be teams, points & prizes! This is open for all skill levels and is a great way for us to work as teams to challenge ourselves and have some fun. More details to come as the OPEN creeps closer. 

  • More Mobility! Starting mid January ODIN will be offering ROM WOD & Mobility WOD class times throughout the week. These will be 30min. time blocks that focus solely on mobility. Some days will be ROM WOD which is a passive stretching program. Other days will be Mobility WOD which is a more active mobility program. Both of these programs are video based and will be run through the TV @ the gym. This way you will be in a group setting and have access to the gym equipment needed like bands. These classes will be on the schedule and open for registration within the next few days. Stay tuned for more details. 

  • CrossOver Symmetry! As many of you have seen, we have started incorporating an amazing shoulder & scap program called CrossOver Symmetry. This program includes activation (warm up), Iron Scap (strength), and Recovery (cool down). This is a proven program for upper body strength as well as a preventative program to keep your shoulders healthy. As CrossFitters we are extremely hard on our shoulders and it is important that we incorporate the accessory work to help keep them healthy. 

  • Barbell Club! The past few months we have been focusing on just the basics. Now it is time to put into practice starting this Sunday which will begin our 10 week Barbell program. This program is a progressive program and meant to build strength and improve technique for your Olympic lifts. If you have been thinking about joining our Barbell Club now is the perfect time to do it! 

These are just a few things to come in 2017. More new and exciting things to come throughout the year. Cheers to 2017!

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2017 Here We Come!

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Well, we made it through another awesome year! You all have made some amazing gainz in your fitness and the gym has gone through a big transformation. After our recent strength cycle we tested our lifts and saw some amazing PRs and big gainz! So....Now what?

Now it's time to enjoy our strength and get back to good old CrossFit! You will see these next few weeks will have a good mix of strength and conditioning workouts along with skill work. As we creep closer to the OPEN season (late February) you'll see we will be repeating some previous OPEN workouts. We will also be working on building up our "engine" by doing a variety of workouts that get you breathing heavy. 

As we move into this next stage of our programming it will be extremely important that you listen to your body. Rest and recovery is just as important as the workouts themselves. If you are new to CrossFit or just coming back after a break please be mindful of volume. This means volume within one workout as well as total volume throughout the week. Our coaches are here to help you scale back where needed to provide you with a challenging workout but appropriate for what your body can handle. 

With every New Year comes new goals. Let's start thinking about our 2017 fitness, nutrition and overall well being goals. We have an awesome 8 week nutrition session starting mid January that is perfect to help you jump start some of your goals. Click for details & to register. 

http://www.odincrossfit.com/events/2016/11/25/8-week-nutrition-challenge

Cheers to all your hard work in 2016 & bring on the new and exciting challenges of 2017!

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