Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Long jog easy 400-800m or Assault bike Hip Flow Mobility Work Hold in lunge for :30-1:00 Deep Squat hold for :30-1:00 Pigeon hold :30 -1:00 GROWTH & DEVELOPMENT Front Squat 3 Sets of 3 Reps @ 80-90 of your heaviest 3 seconds pause in...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) With partner – AMRAP 10:00 12 Thruster 135/95 12 chest to bar 12 bar facing burpee @ 13:00 – 3RFT 40 toe to bar 20 front squat 185/135 150 Double under @ 25:00 2RFT 30/24 assault cals 400m run together @...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded hamstring stretches x 1:00 each side Pigeon stretch 1:00 each side 2x 10-15 wall squat 10 leg swings 8 each side single leg dB crossover RDL GROWTH & DEVELOPMENT Super set (5 sets, resting as needed ) 5 Sets of the following: Back...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row or ski or 400m jog Amrap 6:00 Easy pace 8 air squat 12 alt. DB snatches 4 burpee 12 hollow rocks 8 Russian swings GROWTH & DEVELOPMENT A: Metcon (5 Rounds for time) Every 3:00 x 5 Sets 18 Wallballs 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded Shoulder Stretching Pigeon Stretching Ankle Mobility/Stretching GROWTH & DEVELOPMENT Bench + RDL (5 Sets of Push Pull resting as needed between each) Bench Press off Rack ** 6-8 reps as heavy as possible 1 second pause in the bottom position for each...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio warm up Wall squats x 10 Indian Push ups x 5 100m Jog x 4 sets GROWTH & DEVELOPMENT Metcon (Time) For time: 21 Box jump 21 Thruster 75/55 21 Calorie Bike 18 Box jump 18 Thruster 75/55 18 Calorie Bike...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio 3 Minutes foam rolling Tabata :20/:10 air squat burpee jump rope x 3 Sets GROWTH & DEVELOPMENT Front squat (6 sets of 2 reps resting as needed between ) 75% of last weeks all time high 2 reps @ 8 second...Read More

Announcements Weightlifting Wednesday 5/5 @ 5:30pm No CrossFit classes after 4:30pm We will have 3:30/4:30 classes Sunday 5/9 Mother’s Day NO OPEN GYM Great Woods Fitness & Performance – CrossFit Metcon (Time) For Time (with a Partner) 2 Rounds each of: 20/15 calorie Bike 15 Deadlifts (135/95 lb) 15 S2OH @ 50/35 (2 DB) 5...Read More

Announcements Weightlifting Wednesday 5/5 @ 5:30pm No CrossFit classes after 4:30pm We will have 3:30/4:30 classes Sunday 5/9 Mother’s Day NO OPEN GYM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded hamstring or partner/rig hamstring stretch 1-2:00 each leg Glute bridges x 20 reps (single leg x10/each) Good...Read More

Announcements Weightlifting Wednesday 5/5 @ 5:30pm No CrossFit classes after 4:30pm We will have 3:30/4:30 classes Sunday 5/9 Mother’s Day NO OPEN GYM Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (5 Rounds for time) 5 Sets of the following: Complete 2 rounds of 200m Run 24 Double under 9...Read More