Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into Barbell prep 20 banded pull apart 20 pass through Into barbell warmup (performance) Growth pec stretch before benching GROWTH...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 20 Fast feet to plate 10 Behind the neck Barbell snatch grip press 1 Wall walk 15 Plank walk out X 3...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1;00 bike 10 banded good morning 10 banded press :20 pigeon each side 5 V ups X 2 sets GROWTH & DEVELOPMENT...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 Row 10/10 KB windmill 8 Tall box jump (work your way up, max vertical jump) :30 hollow body hold GROWTH...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 12 Calorie bike 10 wall squat 10 air squat :30 pec stretch :30 banded dead bugs GROWTH & DEVELOPMENT and PERFORMANCE...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner 60 bar facing burpees Then, 10 alt rds of 2 clean and jerk 185/135 ….155/105 13 pull-ups Then 60 bar facing burpees...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 easy cardio 2x 10 banded or barbell good morning 10 Wall squat 10 Glute bridges GROWTH & DEVELOPMENT Bench Press Barbell...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Turkish get up 10 KB swing 10 Goblet squat X 2 sets Throwback 2018 Gym Xmas Party 💕 GROWTH...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 3x 15 RDL ( empty barbell ) or 2 DB 8 Chin up or ring row :30 Hollow hole...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds 15/12 Calorie any equipment 10/10 lunges 8 Empty barbell strict press :20 plank hold Into 3-5:00 of Specific mobilization/activation GROWTH...Read More