Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 Turkish get up

10 KB swing

10 Goblet squat

X 2 sets

Throwback 2018 Gym Xmas Party 💕

GROWTH & DEVELOPMENT

Metcon (10 Rounds for time)

8-10 Sets of the following:

8 Box jump

8 Front squat 95/65

8 Burpee

8 Shoulder to overhead

:90 rest between sets

PERFORMANCE

Metcon (Time)

10 Rounds for time:

8(4/4) DB Hang clean and jerk 50/35

6 Assault bike Calorie

4 Burpee box jump 24/20

-5:00 Rest-

10 Rounds for time:

8 Box jump 24/20

6 Row Calorie

4 Ground to overhead 95/65