Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – Circuit Training Conditioning Start anywhere, but go in order: 20 Goblet squat 1:00 bike 20 PVC pass thru 1:00 run ( 1-200m) 20 KB swing 1:00 row 20 banded pull apart Conditioning 3 STATIONS EMOM...Read More

Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap 30:00 12 Hang power clean 16 Toe to bar 10 Lateral burpee 24 Wallball 60 Double under 24 DB snatch *** Every 5:00 performance 200m partner runRead More

Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT and PERFORMANCE Strict press (5 sets 5 Reps @ 70% of your 1RM Every 2:00 x 10:00 ) Growth & Development (AMRAP – Rounds and Reps) 12:00...Read More

Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds of the following: 10 Calorie Row :10 Hand stand hold :15 dead hang from rig :20 Hollow rock 15 Banded Pull apart 5-10 Push up @ warm up...Read More

Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Sets of the following: 10 BB Goodmorning 10 BB RDL 10 BB Front squat 10 BB Thruster Clean grip Deadlift (5 Sets of 3 Reps @ 110-120%...Read More

Announcements Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + 12 banded pull apart 12 banded good morning 8 kipping swing + :10 dead hang 20 dead bugs X2 Growth & Development (Time) 9-12-15-18 Shoulder to...Read More

Announcements Labor Day weekend – Sunday & Monday there will be no classes. Normal schedule for Saturday morning @ 8:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Ski 2:00 Pec stretch 20 Banded pull aparts 2:00 Bike into Foam Rolling GROWTH & DEVELOPMENT and PERFORMANCE Bench Press (5 Sets of...Read More

Announcements Labor Day weekend – Sunday & Monday there will be no classes. Normal schedule for Saturday morning @ 8:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio into Athlete free stretch Growth & Development (Time) 3 Sets for time: 50/38 Calorie Bike 40 Ring Row 30 DB Front...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 10 Barbell good morning 10 Barbell back squat 10 Barbell RDL Banded hamstring stretch each side x :30 -1:00 x 2 sets Clean grip Deadlift (5 Sets of 4 Reps @ 95-110% of your best clean Resting as needed ) Growth...Read More

Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) STATION #1 1:00 on :20 off 1. Shuttle Run 2. Lateral Burpees Over Dumbbell 3. Push-Up + Shoulder Taps 4. Alternating Legs V ups 5. Shuttle Run STATION #2 1:00 on :20 off 1. Row 2. Slam Ball 3. Leg Raises over slam ball...Read More