Announcements Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into banded shoulder 1:00 each position 2 sets Wall angels x 10-15 Superman x 5-10 Pec stretch x :20 seconds each side GROWTH & DEVELOPMENT Push Press (12:00 MAX Push...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner for time: 3 rounds 40 Calorie Bike 40 Toe to bar 40 Wall Ball 40 Cleans 135/95 .. 115/75 40 Pull-upsRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll Pigeon Stretch 1:00 each side on box Wall squats x 10-15 reps Hamstring stretch 1:00 on each side Wall squats x 10-15 reps Frog Stretch 1-2:00 GROWTH & DEVELOPMENT Back Squat (5×5 @ working weight resting 2-3 minutes b/w ) 5 Sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 10:00 warm up smooth pace 10 Calorie Ski Erg 5 Burpee 10 Calorie Row 5 Push up 10 Calorie Bike 5 Hollow rocks w/ medball overhead GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 20:00 1. 8-10 HC+J 95/65 2. 8-10 Burpee box jump over...Read More

Below are two infographics that breakdown the CrossFit season an explain in detail how the Open works.Read More

Why Start Now? AUTHOR: JESSE TEIXEIRA Let’s start answering this question with another question: What has held you back until now?  Do you have that fear of being judged at the gym? You don’t know how to use the machines or don’t know how to do some of the basic or complex movements? You’re not sure...Read More

The First Five Minutes Of Your Day AUTHOR: JESSE TEIXEIRA How about this, I’m going to tell you that the first five minutes of your day will determine whether it will be successful or not. You might be thinking, This is BS; I’m not a morning person, my mornings are always horrible, and I get to...Read More