Announcements INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc. 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 4 STATIONS PART A 7 minute AMRAP using 1st Number (60 seconds rest b/w stations)...Read More
Announcements INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc. 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x PVC pass through PVC OHS DEAD HANG Kipping swings Hollow...Read More
Announcements INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc. 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM Great Woods Fitness & Performance – CrossFit Metcon (Time) 3 Rounds each 8 Burpee box jump over 8 Hang snatch 95/65 8 Thruster @20:00...Read More
Announcements INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc. 6 WEEK Challenge Sept 1 TELL YOUR FRIENDS INFO Session August 22, Friday night @ 6PM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Into 10 KB swing 10 goblet squat 10 hollow rocks...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m jog 2:00 Ski 2:00 Row 2:00 Bike Growth (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 12 DB Deadlift (only one head has to make contact) 15 KB Swing (Russian) heavier than usual 21 Devil press (Single DB) 20/15 Bike Cals Performance...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio into Prep- 12 PVC pass through 12 Wall squats Double under/Single x :30 12 PVC OHS X 2 sets Mobility- Banded front rack opener Banded shoulder stretch X :45 each side Back Squat (Every 2 minutes for 10 minutes 5 sets of 4...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 10 Wall squat 10 Scap pull ups 5-10 Kipping swings 10 Walking toe touch 15 Double under X 2 Clean Grip Deadlift (Every :90 x 5 sets 2 reps NO TEMPO ) Building Growth (AMRAP – Rounds and Reps) 12:00 AMRAP...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) For time 1000m row 50 Wallball lunges 50 Hang power clean 135/95 50 Cal bike 1 mile run Every 4:00 8 Devil press. 1 DB rest 2:00 into 8 RFT 8 Toe to bar 4 BMU (8 chest to bar) 8 SDLHP 75/5 8 DB OH...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2 sets 8/8 single leg glute bridge 5/5 staggered stance good morning empty bar 10 toe touch to squat to stand 10 scap push up into Barbell with coach Clean Pull + Low hang squat clean + jerk (Weight) Below the...Read More
