Announcements Friday 2/2 7:30AM Class **NO 9:30AM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 3 sets Air squat x 8 DB shoulder to overhead 8/8 each side Ring rows x 6-8 Kipping swings x 6-8 or ring kips for RMU :30 second row Crossfit Games Open 20.5 (Ages...Read More

Announcements Friday 2/2 7:30AM Class **NO 9:30AM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into Foam roll / Stretch Metcon (No Measure) 35:00 AMRAP 500m Row 15 Calorie bike 250m Ski erg 30 Ab mat sit up (20 GHD) 50 Double under (100 single)Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Walll angels x 10 wall squats x 10 banded pull apart x 15 1:00 cardio Russian swings x 10 Goblet squat x 10 x 2 Push Press (Every :90 Seconds x 5 Sets Push press x 3 Reps @ 85% of...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike- Row- Ski all 2:00 each into Free stretch Metcon (Time) For time: 20 Shuttle run 20 Push up 20 GHDsit up ( ab mat sit up ) 75 Double under ( 150 single under ) 20 Pull up into 21-15-9 KBS Row Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into Banded Shoulder stretch + Barbell Strict press x 6 Barbell front squat x 6 :20 hollow rocks 8-10 Kipping swings x 2-3 sets Thruster (Every :90 seconds x 6 sets building from the floor 1 heavy thruster ) Growth &...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2x 10 sec dead hang 4 -6 scap pull ups 3-5 strict pull ups 12 lunges 12 jump squat 12 Kb swing The Archer (AMRAP – Rounds and Reps) Erica’s 33 BIRTHDAY WORKOUT 33:00 AMRAP 11 Hang clean 95/65 26 Plate...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + 2-3x Wall squats Wall angels Banded lateral walks Banded pull apart Pigeon x 1:00 Back Squat (Building to a heavy 3 Rep Max + Drop sets 3 sets of 3 @ 85% of above ) Growth (Time) 3 RFT 20...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of two complete the following: 50 synchro Pull up 30/20 Cal bike (each) 30/20 Cal row ( each) 100 Air squat 50 power clean 95/65 + rest 5:00 into.. 50 Calorie ski 100 DB snatch 75 shoulder to overhead 95/65 200 Double under 50...Read More

Announcements Great Woods Fitness & Performance – CrossFit With a partner (Time) 0-10:00 2000m Row @ 12:00 50 Burpee box jump into 3 Rounds W/ Weight vest 40 Deadlift 115/85 400m Run ( split 200/200) 40 Push up into For Time: NO vest 30 Calorie Bike 40 Goblet squat 53/35 30 Toe to bar 40...Read More

Announcements Great Woods Fitness & Performance – CrossFit Bench Press (Every @90 3 reps x 8 sets building to heavy ) Growth (Time) 3 Rounds for time: 15 Hang power clean 15 Calorie Row 15 Shoulder to overhead 95/65 .. 75/55 Metcon (Weight) O-5:00 15 Snatch @ 65% 18 Chest to bar pull ups 5:00...Read More