Great Woods CrossFit – CrossFit Mobility Banded Front Rack x 60 sec/side Banded Overhead Lat x 30 sec/side 3D Hydrant Warm-up 2 Rounds of: 200m Run 10 Glute Bridges (2 second pause @ top) 10 Scap Pull Ups 10 Air Squats 3 Inch Worms Accessory/Strength Fitness Every 1:30 for 18 minutes (4 sets), alternate between:...Read More

Great Woods CrossFit – CrossFit Warm-up Partner Row Warm-Up 1. Each partner will Row 250m twice 2. For each meter below/above 250 rowed, partner must complete 1 burpee over rower then switch -then- DOWN & BACK Spiderman Lunge w/ twist Toy Soldiers Quad Pull Hip Openers Inch Worm x 5 High Knees Butt Kicks Partner...Read More

Great Woods CrossFit – CrossFit Mobility Cat/Cow Stretch x 20 reps Dynamic T-Spine on Bench x 20 Reps 3D Hydrant Warm-up 250m Row 20 PVC Overhead Squats 20 AbMat Sit-Ups 20 Burpees 125m Row 10 PVC Overhead Squats 10 AbMat Sit-Ups 10 Burpees Weightlifting Perform 3 sets of 10 Overhead Squats, building in weight. Rest...Read More

Our May athlete of the Month can very easily be chosen every month. The passion Giuliana Lavallee had for the sport of CrossFit is unmatched. So much so that her entire family has bought into our philosophy including her husband Paul, daughter Emma and son Lucas.  We are very grateful to have the entire Lavallee...Read More

Great Woods CrossFit – CrossFit Mobility Dragon Pose x 2 min/side Dynamic Calf Stretch x 30 reps -then- 2 Rounds of: 10 PVC Passthroughs 20 sec Bar Hang Warm-up 8 Minute AMRAP of: 200m Run 20 Grasshoppers 10 Kettelbell SDLHP 5 Thrusters (empty barbell) Metcon Wood (Time) 5 Rounds for time of: 400m Run 10...Read More

Great Woods CrossFit – CrossFit Mobility 60 sec on each side for: Banded Ankle Dorsiflexion Banded Hip Hinge Overhead Band Distraction Warm-up DOWN & BACK Duck Walk Toy Soldiers Quad Pull Inch Worm/Bear Crawl Butt Kicks High Knees Carioca Metcon Back Squat Shoulder Press Deadlift The CrossFit Total (Total Weight)Read More

Thank you to all who came out in memory of those who served and are currently serving our country.  We thank you. We Remember You. All proceeds from T Shirt sales will be matched by Great Woods CrossFit and donated to The Sgt. Shane P. Duffy Memorial Fund. Click here to learn about Sgt. Duffy’s sacrifice...Read More

If you’re new to CrossFit, many of the terms and acronyms can be very confusing. Below is a little dictionary that can help you learn the CrossFit “lingo” AMRAP: As Many Rounds/Reps as Possible This is a time-based type of workout, and will coincide with a time domain, e.g. 5 minutes, 10 minutes, 20 minutes. For example:...Read More

The April Athlete of the Month selection was an easy one. Eugene Kalasnikovs is fairly new to CrossFit but you’d never know it by the effort he puts in on a consistent basis. Whether it’s working on his double unders before AND after every class or never being intimidated to Rx a workout, he is...Read More

12 MINUTE DOUBLE AMRAP The workout is 3 rounds of 3 movements done for 1 minute each. Between each round the athlete rest for 1 minute. The workout is over when the clock hits 11:00. Add the scores from each of the 9 one-minute sections. See skill levels below for detailed scaling and load requirements....Read More