Announcements 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into Banded shoulder stretch into Coach warm up overhead pressing – Strict press – Push press – Push jerk ( dip drive re dip work) –...Read More

Announcements 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x wall Angels wall squats high knees + butt kicks pvc pass thru pvc ohs Growth & Development (3 Rounds for time) 3 Sets of the following:...Read More

Announcements 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into PVC pass throughs x 15-20 PVC OHS x 15-20 Stripper PVC Stretch each hand on top 1:00 + Wall angels x 20 Rack banded face...Read More

Announcements 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded Shoulder stretch GROWTH & DEVELOPMENT Metcon (Calories) 20:00 on the clock: 1200m Row 75 Goblet squat 50 Ab mat sit up 25 Hang Power clean 95/65...Read More

Announcements Columbus Day Workout @ 9:30 Partner style 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into 100m run 10 DB S2OH 10 DB Front squat 15 Banded pull apart 20 Hollow rocks or :15...Read More

Announcements Columbus Day Workout @ 9:30 Partner style Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Buy in- 0-5:00 800m Run or 1000m Row/Ski or 50 bike cals Into In teams of two, complete as many rounds as possible in 15 minutes of: 3 Power Cleans, 135/95 lbs 6 Dumbbell Box Step Overs,...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Banded Shoulder Stretch 2 Sets inch worm x 3 toe touch to sky x 10 Banded face pull on rig x 15-20 GROWTH & DEVELOPMENT and PERFORMANCE Strict press (Every :90 seconds x 5 sets of 2 reps @ 83% of...Read More

Great Woods Fitness & Performance – CrossFit Warm-up 1:00 Bike 1:00 Row 1:00 Ski 200m Run x 2 Sets GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 10:00 Odd: 10/8 Calorie Row Even: 6-8 Burpee box jump over 3:00 rest EMOM 10:00 Odd: 10/8 Calorie Ski Even: 200m Run 3:00 rest EMOM 10:00 Odd:...Read More

Great Woods Fitness & Performance – CrossFit Weightlifting WEIGHTLIFTING WEDNESDAY Warm Up & Mobility 5 min foam roll/lax ball work Barbell warm up RDL Power clean Front squat Push press + Deadlift/Pulls Hang power clean Front squat Push jerk 8-10 reps ( 1-2x through ) GROWTH & DEVELOPMENT Clean Pull + Hang Squat clean (Every...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Min Cardio 3 Rounds 5 Burpee 30 Jump rope 15 Air squat or wall squat 15-20 Banded pull apart Growth & Development (Calories) 8:00 AMRAP 10 Alt DB Snatch 5 Lateral burpee over DB 25 Single under 4 min rest into 8:00 ARMAP...Read More