Announcements Weightlifting Wednesday tonight 5:30-7:30pm 28th 4:30 class only for evening! Have fun 🤩 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 minutes client choice of mobility, stretching etc. + 3 minutes cardio + 2 sets 6-8 Ring row Jump rope x :30 seconds 15-20 Air squat GROWTH & DEVELOPMENT Strength...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes rowing + 5 minutes client option Warm up + 2 Sets GHD back ext. x 15-20 reps Barbell RDL x 10-15 reps 5 Burpee Broad jumps GROWTH & DEVELOPMENT and PERFORMANCE RX: Metcon (Time) LEADERBOARD TUESDAY 5RFT- 15 Deadlift 185/135 20 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes easy cardio + 5 minute Client option warm up + 2 sets 5 inch worm 100m Jog 100m Ski 5 Burpee broad jump GROWTH & DEVELOPMENT Squat Clean EMOM 12:00 @70% of your 1RM 1.1 ( 2 singles within the minute)** if...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner – 0-8:00 250 calorie row Switch every 25 cals @10:00 Complete 10 sets: ** 10 burpee 12 pull up 14 wallball 16 ground to overhead @95/65 ** Broken up anyway neededRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Jerk (5 Sets, every 2 minutes ) Split jerk work EMOM x 5 Tall jerks x 2 reps + Every :90 seconds 2 Split jerk x 10 minutes Metcon (Time) For time: 800m Run into 50 Box jump 50 KB swings...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400 run + 1:00 bike 1:00 row 1:00 ski X 1 sets + 400 run GROWTH & DEVELOPMENT Metcon (Time) AMRAP 7:00 10 Hang clean 75/55 8 Front squat 6 Cal bike Rest 5:00 Into 50 cal row Rest 5:00 Into AMRAP 7:00 200...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Strict Press In a 10 minute window complete, 1 RM for the day Push Press In a 10 minute window complete, 1 RM for the day Metcon (Time) 3 Rounds for time: 500/400m Row 10 Lateral burpee over the rower 20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 6:00 warm up easy easy pace 8 Goblet squat :20 seconds bike 8 Empty bar overhead press 8 RDL 8 Alternating Lunges GROWTH & DEVELOPMENT and PERFORMANCE – Leaderboard score is for AMRAP 18:00 only Rx: Metcon (AMRAP – Rounds and Reps) Amrap...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes easy pace into Pec Stretch 1-2 minutes Pigeon stretch 1-2 minutes Deep Thoracic Squat rotations 5 each side PVC Pass thru , OHS, Shoulder mobility GROWTH & DEVELOPMENT Glute Ham Raises/Barbell Glute bridges 3 Sets Super set Glute ham raises...Read More

Announcements WEIGHTLIFTING! 7/14 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 7/14 Great Woods Fitness & Performance – CrossFit Metcon (Calories) 3 Rounds, For Calories in 34 minutes 2 minutes Air Bike 2 minutes Rest 2 minutes Row 2 minutes Rest 2...Read More