Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio 2x banded pull apart 15-20 banded front rack opener :30 each side empty bar tall cleans 4-6 bar front squat 6-8 inch worm 3-5 burpee 4-6 GROWTH & DEVELOPMENT Hang Power Clean Metcon (Time) 3RFT (sprint) 20/15 Calorie Bike 25 Kettlebell...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 3 sets 1:00 ski 8 scap pull up 3 strict pull up or 6 ring row 15 PVC pass through 10 PVC OHS 10-15 air squat GROWTH & DEVELOPMENT Metcon (No Measure) For time: 1,2,3,4,5,6,7,8,9,10 Hang Clean 75/55 Front squat 2,4,6,8,10,12,14,16,18,20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike + Free stretch GROWTH & DEVELOPMENT Metcon (Weight) 4 Sets A. DB Bent over row 8/8 B. DB Seated single arm strict press 8/8 C. DB Russian Step up 8/8 done super set style resting as needed between sets Metcon (AMRAP – Rounds...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 1:00 Bike Row or Ski erg into 2 Rounds 10 Air squat 20 Jumping jacks 10 Walking lunges 20 Mountain climbers 10 Ab sit ups into 1:00 Bike Row or Ski ————————- CONDITIONING 5...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Throwback Jan 2018 🥰 Metcon (No Measure) Part A: 60 Synchro Burpee 100 Box jump over 24/20 into 60 Synchro DB Snatch 100 OHS 95/65 into 60 Synchro Air squat 100 Wall ball 20/14 rest 5:00 into For...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT 3:00 bike Couch/Pigeon stretch Leg swings Front squat + Split jerk (No Measure) 0:00-12:00 Every 2 minutes Front squat with 5 second pause in bottom + 1 split jerk 6 sets...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Hoodies! Order form should be out tomorrow! Warm Up & Mobility 3 minutes cardio 2 sets of the following: :30 Hollow rocks 8 Push up 8-12 Ring row 1 Wall walk + :15 second hold in top position...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike 3 sets 5 inchworm :20-:30 seconds child pose 15-20 Banded Pull apart :30 banded front rack opener GROWTH & DEVELOPMENT Clean (1.1.1 ( 3 singles ) Every :90 seconds x 6...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility 3 minutes cardio Banded Shoulder Stretch 1:00 each position Foam roll quads, IT Band, Thoracic GROWTH & DEVELOPMENT Metcon (No Measure) AMRAP 3:00 MAX Calorie Bike rest 2:00 AMRAP 3:00 MAX WallBall rest...Read More

Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Banded Shoulder Stretch 1:00 each position Foam roll quads, IT Band, Thoracic GROWTH & DEVELOPMENT Metcon (No Measure) AMRAP 3:00 MAX Calorie Bike rest 2:00 AMRAP 3:00 MAX WallBall rest 2:00...Read More