Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Hoodies 40$ Crews 40$ Please send to @corrin-lemieux if you ordered one…. Everything is ordered Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Warm up- 2 Sets 200m Run or 1:00 bike/row 10 Air squat 10 push up 10 jumping jack 5 burpee —————————— PART 1 EMOM...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 rounds 8 Goblet squat 8 windmill (4/4) :20 hs hold or plank 100m jog 8 barbell RDL Banded hamstring stretch :30 per side () PERFORMANCE Hang Squat Snatch (Every minute x 5:00 80-85%...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Metcon (Time) Part 1 – Buy-In 2,000m Row (split as you like ) • Non-rowing partner: max jump rope (single or double unders) Part 2 – AMRAP 18 (Shared Work) • 20 Barbell Push Press 75/55 • 30 Burpees over bar...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2x PVC pass through PVC front rack opener Good morning band or empty BB Scap pull ups Hollow rocks Clean Complex (Every :90 x 5 Sets 1 power 1 hang clean 1 front squat...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility :30 easy bike 10 plate ground to overhead 10 pvc pass through Dead hang + 10 scap pull ups 10 ring row X 3 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (15 Rounds for time) A. Every 2:30...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Time) With a partner 2 Rounds For TIme: 800m Run 500m Ski 800m Run 500m Row 800m Run 50 Wallballs After your second round…. Cash Out: 200 Bodyweight Walking Lunges CAP 50:00Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Checkmark) STATION #1 For time: 200 Meter Run 12 Double Push-Up Burpees 12 AbMat Sit-Ups 200 Meter Run @ 6:00 STATION #2 AMRAP 5 of: 15 Rowing Calories 15 Row Tucks 1:00 rest @ 12:00 STATION #3 For time: 15...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into 2x :45 any machine 8 push up 10 hollow rocks Pec stretch Gymnastics EMOM 10 X 1 movement Challenge EMOM 10 1 Bike x 11/9 2 Row x 11/9 GROWTH & DEVELOPMENT and PERFORMANCE 4:00...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Warm up cardio Into 2x 10 walking lunges 10 banded good morning 10 banded shoulder press 10 ring row :30 any machine PERFORMANCE Hang Squat Snatch (Emom 6:00 Hang squat snatch x 1 rep @ 75-78%...Read More
