Announcements Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Athlete free mobility time/barbell warm up 5-8 minutes only GROWTH & DEVELOPMENT Clean & Jerk Build up 5-10lbs heavier than last weeks moderate sets Every...Read More

Announcements Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets @ warm up pace 8 Calorie Bike or ski 10 Air squat 10 Ring row :20 hang from rig + 3-5 Kipping swing...Read More

Announcements Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Elevated pigeon stretch 1:00/per side Frog Stretch Couch Stretch 1:00/per side GROWTH & DEVELOPMENT Back Squat Back Squat x 6 Sets Every 2:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into Banded Hamstring Stretch 1:00 each side Foam roll lower back IT bands, glutes into Barbell 10 Bent over row 10 RDL 10 Goodmorning 10-20 Toe touch to sky GROWTH & DEVELOPMENT Clean Grip Deadlift 3 Reps heavier than last week Building...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog + 3 Sets :30 bike/row/ski 10 Empty Barbell RDL 10 Empty Barbell Push press 5 Box jump KRISSY WEINSTEIN (Time) For time: 24-18-12-6 Hang power clean 95/65 Burpee box jump over 24/20 Alt. DB snatch 50/35 **200m Run between each movementRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Shoulder Stretch Pec Stretch Group BARBELL WARM UP GROWTH & DEVELOPMENT Clean and Jerk (6 x 1 @ 75% ) Moderate weight 75%, or less if too heavy Every :90 seconds x 1 Clean and Jerk Strength & Accessory 3 Sets B1. Front Squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 8 Calorie Bike row or ski ( can switch every round ) :20 Hanging from rig 5 Kipping swing 8 Ring row 12 KB swing GROWTH & DEVELOPMENT Metcon (Time) 0-10:00 500m Row 30 DB Alternating every 5 Single arm Hang Clean and...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio + 2 Sets Pigeon stretch :20 each side Wall squat x 10 reps Banded Pull Apart x 15 reps Banded Good morning x 10 reps slow controlled GROWTH & DEVELOPMENT Back Squat 6 Sets of 2 Reps every 2:00 @ each...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Time) 20 Rounds for time: I go you go ( 10 rounds each) 12 Alt. DB Snatch 9 Toe to bar 6 Lateral Burpee 3 Squat Clean @ 155/105Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Good morning x 10 Back extensions x 10 Death march walk ( light light DB x 5 each side) 1:00 row Arms only (big stretch ) x 2 sets GROWTH & DEVELOPMENT Clean grip Deadlift Every 2:00 x 10:00 Building to a heavy...Read More