Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog, or 3:00 Cardio of choice Foam Roll, Mobility 8-10 Minutes full body stretch GROWTH & DEVELOPMENT and PERFORMANCE Metcon (6 Rounds for reps) EMOM 30 1. 14/11...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio of choice 3 Sets of the following: Barbell RDL x 8 Barbell Hang High pulls x 8 Barbell Overhead press x 8 Wall squat x 8...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (AMRAP – Rounds and Reps) AMRAP 8 15 Kettlebell Swing 250m Row 15 Lateral Burpee over rower -3:00 rest- AMRAP 8 15/10 Calorie Bike 15...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Tuesday 5:30/9:30 will be canceled with Norton being closed. We will update regarding night classes Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + AMRAP 6 warm up pace 15 Air squat 10 Box...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Teams of 2…. 15:00 AMRAP 13 Wallball (or goblet/ air squat) 9 DB S2OH 7 Box jump over Into no rest 15:00 AMRAP 13 Hang power clean 95/65 (or DB...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 10 Wall squat 15 Banded good morning 10 toe touch to sky 3-5 inch worm 10-15 Back extensions x 3 sets Specific warm-up 4 shuttle run 3...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes Cardio into Couch stretch x 1:00 each side Hamstring stretch x 1:00 each side Pigeon stretch x 1:00-2:00 each side ( elevated OK ) Childs Pose x...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility :20 on, :10 off Cardio of choice x 6 sets into Banded shoulder stretch into … :30 Hollow hold :20 Dead hang from rig :10 Kipping swings x 2...Read More
Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes Cardio 2 Rounds- 100m Row 25 Jumping Jack 8/8 DB RDL ( Crossover single arm ) 5 Burpee over DB 8 Ring row + 8 Scap pull...Read More
