Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – Circuit Training Circuit Metcon (Time) Circuit 1 30 Seconds each movemnt + 2x through DB bench press GHD/Ab sit up Battle Ropes ( both arms same time ) KB Goblet squat Assault bike ( arms only...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Bike row or ski 3 Inch worm into 3 burpee 1:00 Bike row or ski 6/6 light DB hang clean and jerk 4 Step up into 4 box...Read More