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 3 Sets: 1:00 Bike or run 10 controlled reps – Wall Squat ( focus on great technique knees drive out, closer...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 3:00 Cardio Athlete free stretch + warm up movements PENNY VACANTI (Time) “12 Days of July” 100m Row 2 Front squat...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 3:00 Bike row or 400m Jog 20 Banded Pull apart 20 PVC pass through Walking lunges down and back Soldier kicks...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike Banded good morning x10 Single leg DB crossover RDL x6/6 DB air squat x 10 @20×1 GROWTH & DEVELOPMENT Snatch grip deadlift 0-10:00 building to a tough set of 4 @ 20×1 + every 2:00x 3 sets of 4 @90% Of...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 bike 12 Wallball 6 bar facing burpee 12 Alt. DB snatch GROWTH & DEVELOPMENT Metcon (2 Rounds for time) 2 Sets of the following: 100 Single under 50 Box Step over w/ 1DB 25 Push up rest 5:00 2 Sets of...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio or 400m Jog Barbell – RDL Low hang clean pull tall clean front squat OH press 8-12 reps each movement no weight + 5-8 reps each movement light weight GROWTH & DEVELOPMENT Back Squat (Every 3:00 x 12:00 ) Every 3:00 5...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8:00 on the clock Athlete go through items below- 3:00 Cardio Couch/Frog Stretches 3-5:00 GROWTH & DEVELOPMENT Front Squat (Every 2:00 x 6:00) 3 Sets of 5 Reps ( no pauses this week) we are still building – you should be aggressive here and...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 EZ Cardio Stretch- pec, shoulders etc. GROWTH & DEVELOPMENT Strict Press 4 Sets of 3 Reps Heavier than last week Metcon (3 Rounds for time) 3 SETS 12/8 Calorie Bike 24 Box step over w/ Wall ball 24/20″ 500m Row 24 Wall ball...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Row 1:00 Ski 1:00 Bike 100m Run x 2 sets Foam roll 3-5 Minutes GROWTH & DEVELOPMENT Metcon (Time) For time: 30-20-10 Thruster 75/55 AB sit up or knee raises REST 10:00 AMRAP 15:00 50ft Bear crawl 200m Run 50 Single Under PERFORMANCE...Read More
