Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Warm Up & Mobility Warm-Up 1. 3-5 minute easy row on the rower Focus on getting the heart rate up and loosening up your legs, core, and shoulders. 2. Dynamic Mobility (3 minutes) • Leg swings : 10 forward/backward and 10...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 3 Rounds Seated shoulder external rotation x 8/8 Supine lying squat hold x :30 () () Performance/Growth (Time) 8 Rounds For Time 5 Bar Facing Burpees 10 Toe to bar/knee raises 200m Run 10...Read More