Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 100m Jog 8 Barbell Push press *empty bar 1:00 Bike 8 Push up 1:00 Plank GROWTH & DEVELOPMENT Metcon (Time) For time: 1000/850m Row + 4 Sets 12 S2OH 75/55 8 Hanging Knee Raises 12 Hang Power clean 75/55 8 Bar facing...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400 Jog Banded Hamstring stretch + Foam rolling GROWTH & DEVELOPMENT Front Squat 4 Sets of 2 Reps @ 85% Every 2:00 x 8:00 Strength & Accessory Seated DB Strict Press Every :90 x 4 Sets 8-10 reps heavy as possible Metcon (Time) Every...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following: 100m Run 10 Back extensions or banded good morning 8 RDL 6 Bent over toe to reach to sky 1 Wall walk GROWTH & DEVELOPMENT and PERFORMANCE Snatch grip deadlift Every 2:00 4 Sets of 3 Reps building heavy...Read More
Announcements Friday 7/8 – NO 9:30am or Open gym 7:30am in place of 9:30am – check-ins only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8-10 minutes of athlete free strech and cardio warm up GROWTH & DEVELOPMENT Metcon (Time) EMOM 15:00 1. 10/8 Bike 2. 10/8 Ski 3. 80 Single/40 Double...Read More
Announcements Friday 7/8 – NO 9:30am or Open gym 7:30am in place of 9:30am – check-ins only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike into Banded walks Couch Stretch Banded Hamstring + Barbell warm up GROWTH & DEVELOPMENT Back squat Every 2:00 x 8 :00 2 Reps @ 85-87%...Read More
Announcements Friday 7/8 – NO 9:30am or Open gym 7:30am in place of 9:30am – check-ins only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into 3 Sets: :30 Bike 8 Ring row 12 Air squat 8 No push up burpee GROWTH & DEVELOPMENT Metcon (Time) 6 Rounds for time:...Read More
Announcements Holiday weekend Saturday 8:30am Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30 NO Classes 7/4 on the Holiday! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 each side banded hamstring stretch 2 Sets 1:00 Row Back Extensions x 10-15 reps or banded good mornings Empty Barbell...Read More
Announcements Holiday weekend Saturday 8:30am Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30 NO Classes 7/4 on the Holiday! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8 Minute AMRAP @ warm up pace 5 Push up 10 Air squat 1 Wall walk 10 Empty BB Behind the...Read More
