Announcements

Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT and PERFORMANCE

Strict press (5 sets
5 Reps @ 70% of your 1RM
Every 2:00 x 10:00 )

Growth & Development (AMRAP – Rounds and Reps)

12:00 AMRAP

16 DB alternating HC&J

8 Wall ball

4 Burpee box jump 24/20

Performance (Time)

8 Rounds of the following:

8 Cluster 95/65

8 Bar facing burpee

this one’s a sprint!