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 3 minutes cardio warm up + Banded shoulder stretch 2 sets 10-12 wall angels :20 seconds hollow rocks 10-12 wall squats Pigeon stretch...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 3 Minute cardio warm up 3 Sets of the following: Wall squat x 10 Wall angels x 10 Push up x 8-12 Ring...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 2 minutes Machine 1 of choice, 2 minutes Machine 2 of choice + 2 Sets PVC Pass through Banded Pull apart Front...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 (Time) AMRAO 30:00 5 Burpee to plate 10 Plate ground to overhead 200m Row 10 DB Thruster 5 Devil Press ** every 3 minute 1...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Time) For time: 75 Hang clean 75 Single arm DB Press (switching arms every 5) 20 Burpee box jump 1000m Row 75 Hang snatch 75 Alt DB snatch 20 Burpee Box jump 2 mile Bike 75 Double under each 75 Burpee Pull-up 20 Burpee box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 mintues bike Banded shoulder stretch Child pose stretch Couch stretch GROWTH & DEVELOPMENT Paused Front Squat (3 Rep front squat 1 second pause in each rep! Heavier than last week Every 2 minutes x 12 minutes ) Metcon (Time) 2 Sets of the...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes 2x 10-15 reps of each Banded good morning Banded Press Banded Pull apart Hollow rocks x :15 seconds Dead hang x :15 seconds 3-5 inch worm GROWTH & DEVELOPMENT Metcon (Time) 4 Sets 10 Calorie Bike 10/10 Single arm DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike row or ski warm up 5:00 athlete choice stretch/ mobility GROWTH & DEVELOPMENT Bench Press (6 Sets of 5 Reps Building off last week) Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 21 Wall ball 18 Alternating DB Snatch 15 Knee...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 6 ( warm up pace ) 8 Calorie Bike row or ski 5 Burpee 8 Calorie Bike row or ski 15 Air squat 15 Banded Pull apart 10-15 DB S2OH light light weight here to get arms going GROWTH & DEVELOPMENT Metcon (8...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 minutes Ski erg 2 minutes Assault bike Banded Shoulder stretch Pec Stretch PVC work into snatch warm up GROWTH & DEVELOPMENT Metcon (Weight) Every 2 minutes, for 10 minutes 5 Strict press off rack directly into 1 Wall walk + 2 Push up...Read More