Great Woods CrossFit is proud to announce Nicholas Balfe as our June Athlete of the Month.  Nicholas has been a member here for a little over 6 months and the progress he has made in that time span is nothing short of impressive. When he first started most, if not all of, the movements were...Read More

Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Banded Overhead Lat 30 secs/side Banded Ankle Dorsiflexion x 60 secs/side -then- 3 Rounds of: 10 Slow PVC Passthroughs 10 Scap Pull-Ups Strength & Accessory Fitness Four sets of: Russian Dumbbell Step-Ups x 10 reps each leg Rest 60 seconds Negative Pull Ups x...Read More