Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes rowing easy warm up + Banded Hamstring stretch x 1:00 each side Pigeon stretch on box x 1:00 each side + 2 sets Banded Pull aparts x 10-15 reps :30 seconds hand stand hold ( belly facing in ) 5-10 strict pull...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + Banded shoulder stretch + Wall angels x 10-15 PVC pass thru x 10-15 DB Upright row x 10-15 each side x 2 sets GROWTH & DEVELOPMENT Push + Pull (5 Sets of the following,resting as needed ) Push up in...Read More

Great Woods Fitness & Performance – CrossFit RX : Metcon (Time) 100 DB alt snatches 75 squat clean thruster 95/65 125- 4 point box over @ 24″ 100 Wall ball 20/14 75 OHS 95/65 125 Single DB step ups 100 Single DB alt hang squat clean 75 Burpee box jump 125 Kettle bell swing 53/35...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio easy + Every 2:00 x 6:00 – 10 calorie ski erg + 20 Double under or single + 5 Rounds of the following @ warm up pace 5 Push up 10 Lateral hops 5 Burpee 20 Double under or single +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 5 minutes foam roll/ mobility GROWTH & DEVELOPMENT and PERFORMANCE Metcon (6 Rounds for time) Every 5:00 x 30:00 200m run 15 ab mat sit up 30 double under (60 single) 15 air squat 200m row ROMWODRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Banded Lateral walks 8-10 steps each direction Bridges x 10 reps Banded hamstring stretch x 30 seconds each side Banded Thruster x 10 reps x 2 sets Strength & Accessory 4 supersets of the following: 1. DB 1/2 kneeling strict press...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Amrap 6:00 20 seconds Bike row or ski 20 double under 10 empty bar hang clean to overhead 5 burpee 10 air squat GROWTH & DEVELOPMENT Metcon (Time) 3 Rounds for time: 15 Assault bike calorie 15 Hang power clean to overhead 75/55 15...Read More

Announcements **** CHECK IN ***** Class limit is 14 today because of the workout and room in the gym. If you don’t get a spot choose another class Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + pigeon and pec stretching 1:00 each side + Wall squat x 10...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With partner 0-8 Karen partner style 150 wallball 8-10 30/25 assault cals 10-20 30-20-10 Clean (squat or power) 155/105 Scaled- 135/95 Toe to bar 20-22 30/25 assault cals 22-32 30-20-10 Deadlift 225/155 Scaled- 185/135 Box jump 25/20 32-34 30/25 assault cals 34-40 24-18-12 Single arm...Read More

Announcements Tee Shirts are in! If you haven’t gotten yours see a coach. Weightlifting is back tonight! 5:30-7:30 **ONLY 4:30 CROSSFIT TONIGHT Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm Up & Mobility 3 minutes easy cardio + Banded shoulder stretch + PVC snatch warm up Pass through OHS Snatch balance...Read More