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 of your choice Dynamic warm up with coach 2x Banded good morning Banded lat walks Air squat Banded...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 1:00 bike 1:00 ski 1:00 row + 3 sets 25 double under 10 ring row 5 empty bar front squat 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 Foam roll Couch, Pigeon Stretches 2 Sets Goblet squats x 8 pauses in the bottom Single arm KB OHS x 4...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With 1 partner complete: 1 mile sand bag run together (1 sandbag) 50 squat clean 1 mile sand bag run 50 thruster 1 mile sand bag run 50 squat snatch 115/75 95/65 75/55Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike, row, ski, run 3:00 + Frog stretch, Pigeon stretch, Banded hammy, Banded Lateral walks, Posterior foam roll, Glute Bridges , Wall squats, Ankle Mobility Choose 2-4 movements above and warm up Squatting ! GROWTH & DEVELOPMENT DB or KB Bulgarian Split Squats (4...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT and PERFORMANCE Metcon (3 Rounds for time) Every 12:00 for 36:00 ( 3 sets ) of: 30/20 Calorie Row 30 Wall ball 15 HSPU ( HR Push up ) 10 Thruster 95/65 5 Wall walk 30/20 Calorie RowYou should have 3+...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch Stretch X 1:00 each side Pigeon x 1:00 each side 2 sets of 10 banded good morning 10 banded lateral walks 10 banded air squat 10 banded strict press GROWTH & DEVELOPMENT Push + Pull (5 Sets resting as needed ) DB Bench...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 cardio + 3 minutes foam roll 6:00 AMRAP easy warm up 10 Empty bar hang clean 10 KB swing 5 Burpee 10 Goblet squat 10 Step up GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 30:00 ( 10 Sets ) 1. 6 Alt. DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + Wall angels x 10 reps Wall squat x 10 reps Push -ups x 5 reps Strict Pull up or Ring Row x 5 reps x 2 Sets GROWTH & DEVELOPMENT Front Squat (Every :90 seconds, for 5 sets ) Every...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Calories) You go, I go…. 10 RFT : 3:00 of work- 3 burpee pull up ** burpee bmu 6 push up ** hspu 10 alternating pistol ** goblet squat + max cal row in remaining time 5 Rounds eachScore is max cal between the two...Read More