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 Rds 5 ring row 8 push up with downward dog 10 dead bugs 3 Rds 10 PVC pass through 10 Lateral side steps each leg ( shuffle no band...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 Warm up 2:00 Row 15 No jump burpee 2:00 Ski :45 seconds double under 2:00 Bike GROWTH & DEVELOPMENT Metcon (5 Rounds for time) 5 Sets of the following: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 3 Sets 10-15 Wall squat 10-15 Banded good morning 10-15 Banded thruster Leg swings each direction 10 each way GROWTH & DEVELOPMENT Front Squat (Resting as needed between sets) 3 Sets of 3 Reps @ 85% of last weeks heaviest set @...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner For time: 1000m Row 50 burpee box facing burpees 25 Hang Power Cleans 155/105, 135/95 50 / 40 cal bike 100 Double under (40 calorie Ski ) Rx+ 185/135 Into 8 RFT 8 Toes-to-Bars 8 Sumo Deadlift High-Pulls (95/65 lb) 5 Calorie Bike 8...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- :30 -1:00 each side pec stretch 5/5 Deep squat thoracic rotations :30-1:00 PVC stripper stretch 20 Banded pull aparts X 1 set GROWTH & DEVELOPMENT Strict press (Resting as needed between sets ) 4 sets building each set 8,6,4,2 Heavy! Push...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Row, bike, run x 3:00 Athlete Choice of mobility GROWTH & DEVELOPMENT Metcon (Time) 3 Rounds for time: 15/10 Assault bike calorie 15 Box jump 15/10 Calorie Row 30 Kettlebell swing Metcon (3 Rounds for time) Every 4:00 x 12:00 ( 3 Sets )...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 250m row 5 inch worm 5 Indian push-up :30 pec stretch each arm 10 hollow rocks into :20 hollow hold X 2 sets GROWTH & DEVELOPMENT Hang power clean Hang power clean @ knee 1.1 (2 reps singles ok) building x 2 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Assault bike/row/ski 3 sets PVC pass through 10-15 Banded lat walks 25ft each way Wall squats 10-15 Strict pull ups x 5-8 2-3 sets GROWTH & DEVELOPMENT Metcon (3 Rounds for time) Repeats: 350 Meter Ski 10 Double KB front rack lunges 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Front Squat 4 Sets of 3 Reps- Heavy build ( no tempo this week ) resting as needed into… Back Squat 3 Sets of 5 Reps @ 80/85/90% for each set of heaviest front squat previously performed above Jess Jackson (Time)...Read More

Great Woods Fitness & Performance – CrossFit G&D : Metcon (5 Rounds for time) With Partner 0-9:00 30 clean and jerk 75/55 30 Box jump 30 Wallball 30 clean and jerk 9-18:00 45 Thruster 75/55 45 partner medball sit up 45 Alt DB snatch 45 Burpee over partner in plank 18-27:00 2000m row 27-36:00 60...Read More