Announcements Holiday week schedule Monday/Tuesday/Wednesday – Normal classes Thursday – 8:30am only 4th WOD Friday – Closed Saturday- 8:30am only Sunday – Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x PVC pass thru x 10-15 Wall squat x 10 Wall angels x 10 Single arm ½ kneeling DB...Read More

Announcements Holiday week schedule Monday/Tuesday/Wednesday – Normal classes Thursday – 8:30am only 4th WOD Friday – Closed Saturday- 8:30am only Sunday – Closed Great Woods Fitness & Performance – CrossFit Performance (Time) With a partner 75 Calorie Assault bike 35 Push up each (70 HSPU Rx+) 20 Rounds: 3 Dead lift @ 155/105 .. 135/95...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 Banded shoulder stretch Partner PVC stretch :30 each 2x () Growth & Development (Weight) Bulgarian split squats 12/12 x 2 DBs 1:00 Wall sit :30 jump squat Rest 1-2:00 x 3-4 sets Metcon (Time) 3 rounds for time of: 400m Run...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Dyanamic warmup Performance (No Measure) 15:00 AMRAP Rx+ 200m Run 20 Goblet Squat 70/53 2 Rope climb Rx 200m Run 20 Goblet squat 53/35 1 Rope climb or 16 Ring Row ( elevated feet to make it more challenging ) -5:00 Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (5 Rounds for weight) 4 -5 Sets :20 HS hold Seated Z press x 10-12 Banded face pulls (off rig) 20-30 Metcon (Time) 5 RFT 6 Calorie Ski 16 DB snatches Goal- SUB 10:00 PERFORMANCE Overhead Squat (Every 2:00 build...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Into foam roll Free stretch Happy 15th Birthday KANE 🖤 Growth & Developement (Time) 21-15-9 KBS Burpee Box jump 24/20 rest 5:00 into 21-15-9 DB Thruster Hanging Knee raises rest 5:00 into 21-15-9 Wall Ball Assualt bike calorie + 200m Farmers...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Push press + Split jerk (Every :90 x 6 sets ) 2 Push press + 1 split jerk For time (Time) 4 Rounds for time: 15 DB Thruster 200m Run 15 Calorie Bike PERFORMANCE Clean Pull + Low hang squat clean...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 8 Rounds (I go 1 round -> you go 1 round) 4 each 20 Double under 10 Bar facing burpee 5 OHS 95/65 Rx+ 135/95 Directly into 15:00 Amrap With partner 6 Power clean 185/125 30 Wallball 20/14 12 toe to bar (12 medball sit up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder Pigeon stretch GROWTH & DEVELOPMENT Metcon (Weight) Bulgarian split squats 10/10 (DB’s) + 1:00 wall sit Rest as needed x 3 sets Metcon (Time) 3 RFT 3 Squar clean 95/65 6 Burpee box jump 9 Front squat 200m Run 15 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility In any order: 400 Meter Jog 1 mile Assault Bike 2 mins of Jump Rope + Three rounds of: 10 Air Squats 10 Hanging Knee Raises 10 Jumping Lunges 10 KB Swings GROWTH & DEVELOPMENT Metcon (AMRAP – Rounds and Reps) Every minute, on...Read More