Announcements FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm Up & Mobility Cardio x 3 2 sets 10 wall angels 10 wall squat 15 banded pull apart 15 banded strict press 5 Push up 5 burpee...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) Chipper Style- 6 Rounds of 7 minute work 1 minute rest STATION 1- 650m Ski erg 30 Hanging knee raises or AB sit...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Full body Stretch x ( short version >15:00 Rom) GROWTH & DEVELOPMENT and PERFORMANCE Metcon (2 Rounds for time) 2 Rounds for time:...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row or ski x 3 minutes 3x 3 Push up 4 Burpee 6 Jump squat 8 KB swing 20 Double under GROWTH...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 minutes Ski erg 2 minutes Row Banded Shoulder stretch + 1 wall walk + 10 second hold :30 hollow rocks 20 Air...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm up cardio x 3 minutes 2 sets Wall angels Wall squats Banded pull aparts Push up Pec stretch x 20/20 seconds Pigeon...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 5 Stations 2 Rounds 4 minutes each station w/ 1:00 rest between each ———————————————————- Station 1 2 Rounds 200m Ski 10 KB Sumo...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (Time) Teams of 2: 6 Rounds for time: 500m Row 40 Alt. DB Snatch 30 Overhead squat 95/65 20 DB Box step over...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up x 3 minutes Athlete choice warm up/mobility Barbell warm up GROWTH & DEVELOPMENT Paused Front Squat (Every 2 minutes x...Read More

Announcements Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT** FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and Reps) Every 5 minutes complete the following x 30 minutes 15/12 Bike 15...Read More