Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 10 air squat 10 ring row 10 Kipping swing 10-20 banded strict press 3x This workout is dedicated to Stephen Tyler Murphy a Navy seal who lost his...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Sets 10-15 wall squat 5 burpee :20 hollow rocks Child pose Pigeon stretch Metcon (AMRAP – Rounds and Reps) AMRAP in 40 minutes 3 Rounds of: 30/20 Cal...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner 5 Rounds of the following: 50 Wallball 400m partner run with Wallball 30 Hang clean and jerk (single arm DB) 20 Calorie (any machine) 10 synchro single arm Devil press 5...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Pigeon stretch Couch stretch Banded shoulder stretch * in any order GROWTH & DEVELOPMENT Metcon (4 Rounds for weight) Every 4:00 x 16:00 15-20 Back Extension 50Ft...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 4 Sets 1 min any machine 12 wall angels 12 wall squats 25 double under or single 12 step up Teams of 2 (Time) With a partner: 5 Round for time:...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 row 2:00 ski 2:00 bike + athlete choice of mobility GROWTH & DEVELOPMENT Deadlift (Emom 6:00 3 Reps @ 65-70% Emom 6:00 2 Reps @ 75% ) Metcon (Weight) EMOM...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio + AMRAP 5:00 warm up pace 12 air squat 5 Push up 12 alternating plank shoulder tap Growth & Development (Time) 85/60 Calorie Ski erg into 5 Sets...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 STATIONS Chipper Style 8 x 5 min Intervals w/ 1 min rest Advance only when work is complete Pick up where you left off after rest _______________________________ STATION #1 600/450...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! 6/27 Tuesday 7:30am class – NO 9:30 ( open gym 6:30-7:15 have to be done before class start ) Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio Couch stretch + Leg swings banded walks Wall squat...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Class Partner WOD THE JESS AMRAP 15:00 200m Run *Together 100 Double under ( 200 Single ) 20 HSPU ( 20 S2OH 115/75) 20 Lateral Burpee rest 3:00 THE JAKE AMRAP 15:00 10 Clean @...Read More