Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 4 STATIONS 4:00 Task Rest 30 secs 5:00 AMRAP Rest 60 secs between stations ___________________________________ STATION #1 Task 800/600/400 Meter Run AMRAP 10 DB Renegade Rows + Push-Up 10 DB Sit-Up Press STATION #2 Task 1000/800/600 Meter Row AMRAP...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x Thoracic foam roll 10 Passes PVC Pass thru x 10-15 reps Banded Pull apart x 10-15 reps Banded Face pulls x 10-15 reps Gymnastics EMOM 16:00 Skill of choice Skill of choice Challenge...Read More