Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 12 Row cal/Bike/ Ski ( alternating each round) 20 Glute bridges 10 plank Shoulder taps into 5 push up 10 V-ups GROWTH & DEVELOPMENT Metcon (4 Rounds for time) 4 Sets of the following: 19 Assault bike cal 10 SA DB thruster...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike/row/ski 2x 10 barbell bent over row 10 tempo air squat 10 PVC pass thru 10 Alt deep squat thoracic rotations GROWTH & DEVELOPMENT Super set 6 Heavy DB strict press 8 DB tripod bent over row each side 5 Ring row @...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 cardio 1/2 kneeling single arm KB press 25ft hinge walking alt. toe touch :20 hollow hold flutter kicks GROWTH & DEVELOPMENT Metcon (8 Rounds for time) 8 Sets of the following: 5 Burpee Box jump 15 Russian KB swing ** heavy...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 3:00 free stretch GROWTH & DEVELOPMENT and PERFORMANCE Split jerk 0-12 Every 2:00 3 sets @ 70% x 3 reps 2 sets @ 75% x 2 reps 1 set @ 80% x 1 rep RICHARD RAITHEL (Time) For time: 15-1 250m Row*...Read More
Announcements ❄️ ⛄️ Saturday class canceled ❄️ ⛄️ Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 Sets Pec stretch x :30 Pvc pass thru x 15 Pvc OHS x 10 Wall angels x 15 Wall squat x 15 GROWTH & DEVELOPMENT Back Squat 5 Sets of 4 @...Read More
Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Emom 8 1. 10 Cal row 2. 10...Read More
Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 10 Cal row 15 RDL 10 Sots Press...Read More
Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 bike row ski 10 Toe to ring...Read More
Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 12 cal row 10 jump squat 10 banded strict press...Read More
