Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike Couch stretch 2:00 Row Pec stretch 2:00 Ski 1:00 Hollow hold (accumulate if needed) Growth & Performance (Time) 4 Rounds for time: 300/250m Row 15 DB Bench press 50/35 3 Rounds for time: 25/20 Bike Calorie 20 DB suitcase lunges 2 Rounds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + Banded Good morning 10-15 Banded shoulder press 10-15 x 2 DB death march down and back Bunny hops down and back Power skips down and back GROWTH & DEVELOPMENT and PERFORMANCE Romanian Deadlift (RDL) (4 Sets 8-10 reps resting as...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike warmup Couch stretch Into Wall angels 12 Wall squat 12 KB swings 8-12 KB upright row 8/8 X2 sets GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 15 Box jump 24/20 20 KB Swing 53/35 25 Wallball...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into arm circles small to big, reverse big to small 3 no push up burpee 3 push up 3 burpee 10-15 reps DB floor press pec stretch x 2 sets Bench Press (1 Working set @ 85-90% MAX reps Cluster style...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds of the following pattern… Partner 1. 12 Clean 115/75 12 BBJ Over 24/20 Partner 2. 12 KB Swing 53/35 1 RC 12 S2OH Partner 1. 12 KB Swings 53/35 1 RC 12 S2OH Partner 2. 12 Clean 115/75 12 BBJ Over 24/20Read More

Announcements Week 3 FNL – Our last night is all about COMMUNITY PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 assault 10 air squat + 10 push up 2:00 assault 10 front squat + 10...Read More

Announcements Week 3 FNL – Our last night is all about COMMUNITY PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want! Great Woods Fitness & Performance – CrossFit Warmup: 3:00 Cardio or 400m Run -into- 3 Sets: 10 band pass through 10 banded overhead squats 10 band pull...Read More

Announcements Week 3 FNL – Our last night is all about COMMUNITY PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 3X 15 PVC pass through 15 banded pull apart 8-10 Ring row 15...Read More

Announcements Week 3 FNL – Our last night is all about COMMUNITY PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth & Develop. (No Measure) PERFORMANCE Metcon (Time) 21 Power snatch 95/65 21 Chest to bar...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & MobilityRead More