Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded hamstring stretch Pigeon stretch Deadlift (Every :90 seconds x 6 sets 2 reps @ 88-90% ) Metcon (Time) 2 RFT: 20 Calorie Ski 20 Wallball 20 Calorie bike Performance (Time) 4 RFT 9 Burpee pull up 12 Power snatch 95/65...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up + 2X 10 Banded pull apart 10 Banded overhead press 10 Air Squat :10 dead hang + kipping swings x 5-10 + 5 knee raises 1 wall walk + 10 second hold Growth & Development (Time) 5:00 of the following: 12...Read More

Announcements Holiday weekend schedule. Friday 5:30/9:30am ONLY Saturday 8:30am Monday 9:30am ONLY Great Woods Fitness & Performance – CrossFit Partner AMRAP (AMRAP – Rounds and Reps) Performance 35:00 Amrap 100 Double under 20 Hang clean 115/85 30 Front squat 400m Run Growth & Development 35:00 Amrap 40 KBSwing 30 Goblet squat 200m Run * Together...Read More

Announcements Holiday weekend schedule. Friday 5:30/9:30am ONLY Saturday 8:30am Monday 9:30am ONLY Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2: 100 Calorie Bike 80 Single arm DB thruster 60 Box jump 24/20 rest 3:00 1Mile run *together 80 Single arm Devil press 60 DB box step over rest 3:00 100 Calorie...Read More

Announcements Holiday weekend schedule. Friday 5:30/9:30am ONLY Saturday 8:30am Monday 9:30am ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio BANDED shoulder stretch Partner PVC stretch Metcon (Weight) 3 Sets Good morning x 8 reps (heavier) Front squat (heels elevated on plate – same weight as good morning) x MAX...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded hamstring stretch Deadlift (Every :90 x 6 sets @85% x 3 reps ) Metcon (Time) 50-40-30-20-10 GHDSU (ab-mat sit up) 10-15-20-25-30 Power clean 95/65 ..75/55Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth (Time) A. 3 rounds for time 8 deadlift 75/55 6 hang clean 14 Calorie row 1:00 rest between sets -3:00 rest before B. B. 3 rounds for time 250m ski 8 box jump over 8 Calorie bike 1:00 rest between sets -3:00 rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 2x 5 Indian push up 20 hollow rock 15 air squat 10 lunges :10 dead hang + kipping swing x 5 Scap pull up x 10 Clean and Jerk Every :90 @ 85% X 8 Sets ** growth 5-10 heavier (...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner 2 Rounds for time: 50 Calorie bike 10 Wall walk 50 Hang clean + press 155/105 400m run together 50 Deadlift 50 Lateral burpee 400m run togetherRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes Prep- 2x Wall angels x 12 reps Deep Squat thoracic alternating stretch (6/6) Indian Push up x 6 Mobility- Banded shoulder work + Overhead prep for OLY lifts Metcon (Weight) Good morning * off rack 8 reps into Heels elevated...Read More