Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Tuesday 4/4 Open gym will increase from 6:30-8:30 to 6:30-10:30am! Coach will be there for 9:30(slightly late) hence open gym Sunday 4/9 EASTER Gym will be closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio 2...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2 10,000m Row – switching whenever you want between the 2 AMRAP 9 pull up 9 clean 135/95 9 American KBS 9 toe to bar 9 S2OH 9 lateral burpee –...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 – Banded shoulder stretch – athlete snatch/clean warm up GROWTH & DEVELOPMENT Clean (EMOM x 10 Hang squat clean x 2 reps ) Metcon (Time) 4 Rounds for...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 warm up cardio/Run/Bike/Row/Ski erg Dynamic warm up as group GROWTH & DEVELOPMENT and PERFORMANCE Metcon (6 Rounds for reps) EMOM 30:00 1. 8 Burpee box jump over 2. 15/12...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 into 10/10 Crossover KB RDL 10/10 KB upright row 10 KBS 10 Goblet sqt. 10 Burpee over KB x 2 sets GROWTH & DEVELOPMENT Clean grip Deadlift (5/3/1/5/3/1...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 ski erg 10 Kipping swings 5 strict pull up 5 Push up 1:00 Bike 10 Wallball x 2 sets GROWTH & DEVELOPMENT Metcon (Time) For time: 30 Weighted step ups...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 Couch stretch 2 sets 10 wall squat 10 barbell RDL 5 Snatch balace 5 OHS empty bar or PVC GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (5/3/1/5/3/1 Every...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Rest Day Fun Metcon (Time) 1/2 Clovis 5 Mile Run 75 Burpee Pull up ** broken up in any order I’d do 1 mile run 15 Burpee pull up x 5 rounds Gymnastics GYMNASTY SUNDAY...Read More

Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) 4 Rounds of the following pattern… Partner 1. 12 Clean and jerk 115/75 12 BBJ Over 24/20 Partner 2. 12 KB Swing 53/35 4 Wall walk 1 RC 6 HSPU Partner 1. 12...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 Banded shoulder stretch GROWTH & DEVELOPMENT Clean Lift off + Clean pull+ Squat clean (E2M x 12:00 Lift off +pull+clean building to moderately heavy for the day) DB split...Read More