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

3x

3 Burpee

3 Push up

10 Air squat

1:00 Assault bike

10 pvc pass through

10 pvc ohs

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Weight)

0-15:00

5 Rounds for time:

5 Thruster 115/75…95/65…75/55

5 Bar facing burpee

25 Double under /50 Single

In remaining time

MAX Thruster ** from the ground

Rest 5:00 into ⬇️

TONY PORAZZO (4 Rounds for time)

4 Sets of the following:

500m Row

20 Alt. DB Snatch 50/35

15 Toe to bar

10 Power Clean 135/95

2:00 rest between each set