Announcements No weightlifting Wednesday PM – regular 4:30/5:30 classes! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x Banded pull apart x 15 Wall squat x 10 Wall angel x 10 GROWTH & DEVELOPMENT Front squat 1RM 15:00!! Let gooooooooo! Metcon (Time) 200m Run 10 Burpee over DB 10 DB...Read More

Great Woods Fitness & Performance – CrossFit Wendy Wright (Time) For time with partner- Broken up any way seemed fit 100 Lateral Burpee 80 Wall ball 20/14 60 Calorie of choice ( or 1200m Run) 40 Pull up 20 Clean and jerk 95/65 80 Wall ball 60 Calorie of choice ( or 1200m Run) 40...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Snatch Grip Deadlift Every 2 minute x 10 minute 3 Clean grip deadlift ( 2 seconds down each rep ) + Every 2 minute x 6 minutes 3 Clean pull ( no tempo ) @ 85% of heaviest weight above Metcon (AMRAP –...Read More

Announcements OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30*** Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 32:00 1. 10/8 Calorie Row 2. 8 Burpee over Rowe r 3. 10/8 Calorie Bike 4. 12 Dual DB hang clean and jerk 8 Sets...Read More

Announcements OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30*** Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean Complex E2:00 x 12:00 3 Hang power clean + 2 Front squat building over 6 sets Metcon (8 Rounds for reps) 0-6:00 1000m Row + Max DB Box...Read More

Announcements OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30*** Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into 3 Sets – 3-6 SHSPU or 1 Wall walk or 6 Ring row :30 bike 3 Burpee + 5 Push up 6 Barbell bent over row + 3 Hang...Read More

Announcements OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30*** Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 8 Calorie bike 8 DB Strict press into 8 DB Front squat 15-20 Banded Pull apart 8 V-Ups GROWTH & DEVELOPMENT and PERFORMANCE Front Squat Every 2:00 x 10:00 (...Read More

Announcements Weightlifting Wednesday and Sunday this week! Great Woods Fitness & Performance – CrossFit Metcon (Time) 0-20:00 8 Rounds (I go 1 round -> you go 1 round) 4 each 20 Double under 10 Bar facing burpee 5 OHS 95/65 Rx+ 135/95 @20:00 – 45:00 (25 Amrap) With partner 6 Power clean 185/125 6 Sync...Read More

Announcements Weightlifting Wednesday and Sunday this week! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 4-6 Strict pull up 3/3 KB Windmill 3/3 Hang KB Snatch 1 Wall walk 20 Double under x 3 Sets 5:00 Warm up Rope climb into Barbell warm up to heavy power clean +...Read More

Announcements Weightlifting Wednesday and Sunday this week! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (No Measure) EMOM Every :90 Seconds 1. 100ft Yoke Carry ( Back rack Carry with Barbell ) 2. 40 Slam ball 3. 15/12 Calorie Ski erg 4. 100 Ft Farmer Carry ( Handles...Read More