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 Prep- 3 sets 12 Calorie ski/ Bike 10 Suitcase Deadlift (DB each hand) 10 DB Goblet squat 10 Wall squat GROWTH &...Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday! 2021 Fittest 35-39 Females in the World!! Metcon (Time) Partner Saturday Buy-in- 300 Double under Into You and your partner choose 5 of the 10 Movements below to create your own workout: 10 Rope climb 20 Bar muscle up 30 Handstand push up 400m Row (each)...Read More

Announcements ** Friday PM limited to 4:30pm only Great Woods Fitness & Performance – CrossFit Happy Wedding Day, Lizzie ❤️❤️❤️ Warm Up & Mobility Prep- 8 calorie bike or row 10/10 banded walks 10 PVC pass through 30 Flutter kicks X 3 sets GROWTH & DEVELOPMENT Front Squat 4 sets 2 Reps AHAP Every 2:00...Read More

Announcements ** Friday PM limited to 4:30pm only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 0-10:00 Prep- 50ft bear crawl Child’s pose x :30 seconds 30 Lateral hops over PVC X 1 set Prep- 8 cal row 15 banded pull part :30 hollow hold X 2 sets Metcon (No Measure) -AMRAPS-...Read More

Announcements Weightlifting tonight. 5:30-7:30 No 5:30pm Crossfit today. Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Barbell warm up as group GROWTH & DEVELOPMENT Clean pull + Squat clean Emom 8:00 1 rep clean pull + 1 squat clean @ moderate build Clean & Jerk Emom 8:00 1 clean +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded shoulder stretch Into 3 Rounds 6 push up to down dog 1:00 ski 15 air squat 30 Double under 6 kipping swings 3-6 strict pull up or 10 ring row Metcon (3 Rounds for reps) AMRAP 8:00 9 Power clean to overhead 75/55...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- Wall squat x 10 KBS x 10 Pvc pass thru + OHS x 10 each Box jump x 10 2 sets In 5:00 Build up to opening clean and jerk GROWTH & DEVELOPMENT and PERFORMANCE Kasey Ellis (Time) Chipper for time:...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Buy in: 100 Double under 50 Cal Row Into For time: 75 Box jump 50 Thruster 95/65 100 WallBall 20/14 50 Hang squat clean 75 Box jump Buy out: 50 Cal Row 100 Double under *** Every 2:00 stop and complete 12 Lateral Burpee over the...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio AMRAP 8:00 easy moving prep work 6 Step up 6 Push up 12 Goblet squat 12 KBS 24 Hollow rocks 12/12 DB single arm press NIA HOYLE (AMRAP...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Thanksgiving 2021 With a partner- AMRAP 12:00 Alternating every movement: 4 Deadlift 275/185.. 225/155… 185/135 8 Lateral burpee over barbell 12 HSPU – 1 MINUTE REST – AMRAP 10:00 Alternating every...Read More