Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Metcon (No Measure)

Pre Murph flow –

30 Minutes of the following:

500m Row

500m Ski

20 Calorie Bike

12 DB Step over ( dual DB)

just move easy through this workout as a recovery for murph