Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 3 Rounds Seated shoulder external rotation x 8/8 Supine lying squat hold x :30 () () Performance/Growth (Time) 8 Rounds For Time 5 Bar Facing Burpees 10 Toe to bar/knee raises 200m Run 10...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Warm Up & Mobility Warm-Up 1. 3-5 minute easy row on the rower Focus on getting the heart rate up and loosening up your legs, core, and shoulders. 2. Dynamic Mobility (3 minutes) • Leg swings : 10 forward/backward and 10...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Empty Bar RDL x 10 reps Empty Bar Bent over row x 10 reps Pigeon stretch :30 per side Walking lunges x 50ft ( 25 down and back) x 2 sets Front Squat (Every...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 4 STATIONS 4:00 Task Rest 30 secs 5:00 AMRAP Rest 60 secs between stations ___________________________________ STATION #1 Task 800/600/400 Meter Run AMRAP 10 DB Renegade Rows + Push-Up 10 DB Sit-Up Press STATION #2 Task 1000/800/600 Meter Row AMRAP...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x Thoracic foam roll 10 Passes PVC Pass thru x 10-15 reps Banded Pull apart x 10-15 reps Banded Face pulls x 10-15 reps Gymnastics EMOM 16:00 Skill of choice Skill of choice Challenge...Read More

Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 100m Run 10 Banded Shoulder press 3 Burpee broad jump 10 Ring row 10 Scap pull ups 1 Wall walk x 2 sets Performance (5 Rounds for time) 5 RFT With Partner, Split up...Read More

Announcements 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2, for time: 1000 Meter Row 80 Kettlebell Swings, 70/53 lbs 80 Wall Balls 20/13 Lbs 60 HSPU ( Push...Read More

Announcements 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Banded front rack opener DB single arm ½ kneeling strict press Scap pull ups Plank shoulder taps Hollow...Read More

Announcements 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2 Sets KB swing x 10 Gorilla rows x 6 per arm Dead hang Kipping swings Inch worm x...Read More

Announcements 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Pigeon Heels elevated goblet (on plate) squat 3 sets of 15 – goblets Front Squat (5 sets...Read More