Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 4 STATIONS 10:00 Running Clock at each station 0:00-2:00 Complete A 2:00-8:00 Complete B 8:00-10:00 Complete A (repeat) Rest 2 mins between stations ___________________________________ STATION #1 A 400/300 Meter Run B 40 Kettlebell Swings 200 Meter Run 40 KB...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x :45 Any machine 8 Burpee 10-20 Double under Gymnastics EMOM 10:00 1 Movement Challenge EMOM 10:00 1.Row 10/8 2.Bike 10/8 Performance/Growth (4 Rounds for reps) 3:00 on 2:00 OFF 12 Thruster 95/65 12...Read More