Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warmup 3:00 Cardio of choice 2x 5 scap pull up 3-5 strict pull up or ring row 10 wall squat 15 banded pull apart 5 burpee Metcon (Time) “GANNON” For...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 40:00 1. 200m Run 2. Rest 3. 3 Wall walk ( Rx+ 3 RMU + 1 Rope Climb) 4. 12 Calorie Bike 5. 16 Alt. DB...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 Banded Shoulder stretch Pec stretch + barbell warm up to 80% GROWTH & DEVELOPMENT Metcon (Weight) EMOM 10 1. 8 DB bent over row + 8 DB bent...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) 6 Rounds for time: 200m Run 15 Burpee 10 Box jump/Step up 5 Thruster 95/65 PERFORMANCE Metcon (Time) 5 Rounds for time: 400m Run 35 Double under 15 Box...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 + Couch Stretch 1:00 each side + Banded lateral walks Banded air squat Pigeon stretch x 2 sets GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (🌊 Waves Every...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit I’m (Time) For Time (with a Partner) 2 Rounds each of: 20/15 calorie Bike 15 Deadlifts (135/95 lb) 15 S2OH @ 50/35 (2 DB) 5 Burpee Box Jump...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes warm up + 2 sets of the following: 12 Banded pull apart 12 Banded OHS 3 inch worm 🐛 5 no push...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes Ski erg or Row into Banded Shoulder stretch Metcon (No Measure) EMOM 40:00 1. Row 15/12 Calorie 2. 100ft Sandbag carry 3....Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (10 Rounds for weight) EMOM 10 1. 8 Barbell bent over row 2. 8 Inverted row Split Jerk (Every :90...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 100m Jog, or 1 minute bike or ski erg 10 PVC OHS 5 Burpee 5 Box jump GROWTH & DEVELOPMENT Metcon (No...Read More