Announcements Every other Wednesday is WEIGHTLIFTING! 6/30 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 500m Row 20 Hollow...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/30 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Front...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Metcon (Time) 60 Front rack lunges 80 Pull-up (80 ring...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike Frog stretch x...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Run Warm up : 200m +...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into 1:00 hamstring stretch...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Row easy pace 2:00 bike...Read More

Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio Couch Stretch x...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 0-20:00 With partner 21 Thruster 95/65 21 Thruster 30/22 Assault bike Cal 18 Thruster 18 Thruster 30/22 Assault bike Cal 15 Thruster 15 Thruster 30/22 Assault bike Cal **Partner 1 performs 21 thruster ** Partner 2 then performs 21, and they work together to comple bike...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike warm up 2 sets banded lat walks pigeon stretch couch stretch GROWTH & DEVELOPMENT Back Squat 3 x 3 @ 80-85% of your 1RM 5 second pause for each rep Resting as needed between setsIf you do not have a max this weight...Read More