Announcements Checking into class is a mandatory thing. Appreciate you all who do. DOWNLOAD THE APP, click the app button with your little finger and check in 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Shoulder Stretch x 1:00 each side 2x 1:00 Bike/ski or row 20 Banded pull apart...Read More
Announcements Checking into class is a mandatory thing. Appreciate you all who do. DOWNLOAD THE APP, click the app button with your little finger and check in 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Athlete stretch Solo/ Set up equipment GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Ski erg Banded pull aparts x 20 Wall angels x 10 Wall squats x 10 :30 each side or :30 dual Pec stretch PVC pass through + OHS x 10+ 10 GROWTH & DEVELOPMENT Squat clean 15:00 on the clock- MAX...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Foam Roll THEM GLUTES! IT bands and legs 1x Banded good morning x 15-20 rep s Banded Overhead press x 20 reps 5 inch worm + 5 burpee Pigeon stretch x 1:00 each side GROWTH & DEVELOPMENT Metcon (Time) 5 Rounds for...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 1:00 – each side elevated pigeon stretch , each side Couch Stretch GROWTH & DEVELOPMENT Back Squat Every 2:00 x 12:00 ( 6 Sets ) 2 Reps @ each percentage 65% 65% 70% 80% 90% 95% **last two 90/95 take your time...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 3 Rounds for time with partner 1 mile run (anyway) 40 Toe to bar 100 Wall ball 20/14 45:00 CAPRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + 12 banded face pulls 12 wall angels :20 pec stretch 4/4 Foot elevated lunges w/ pulse ( to open tight hips) :30 squat hold w/ KB in front rack position x 2 sets GROWTH & DEVELOPMENT Split jerk Off Rack...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8:00 AMRAP warm up pace 6 Calorie bike 6 Step up 6 no push up burpee :20 seconds belly in handstand hold 6 Calorie row GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) 20:00 AMRAP 20 Calorie Row 20 Burpee over Rower 20 Box...Read More
Announcements Tomorrow 9/15 NO 9:30 7:30-8:30am instead Sorry last minute! NO OPEN GYM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean and Jerk Goal is heavier than last week 5-10lbs more Every 2:00 x 10:00 Front Squat 3 Sets 80-82% 3 Reps Resting as needed Metcon (Time) Repeats-...Read More
