Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 250 ski 15 KB swings 10 Step overs :20 HS hold X 6:00 amrap Warm up pre wod 2x 1 wall walk 6 DB snatch 8 box jump over Rest 1:00Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike 2:00 Ski 2:00 Row Metcon (AMRAP – Reps) Amrap 20:00 100 Double under (150 Single) 10 Burpee 20 Push up 30 Sit up 40 Body weight Alt. Lunges ROMWOD 15-20 minute Full body romwodRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded lateral walks 25/25ft Glute bridges 12 reps X 2 Couch stretch x 1:00 each side GROWTH & DEVELOPMENT Front squat 5 Sets X 5 reps @ 65% across Metcon (AMRAP – Reps) 10:00 Amrap 3,6,9,12 etc. Clean + Jerk 75/55 Hanging...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets easy warm up 1:00 Rowing 12 Ring row :30 Jump row 12/12 Single arm 1/2 kneel strict press :30 Hollow rocks GROWTH & DEVELOPMENT and PERFORMANCE NEON JOE (Time) 3 Rounds for time: 25 Calorie Row 75 Double under 10 Alt. DB...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner for time: 3 Rounds 30 Wallball 30 Power Snatch 75/55 30 Burpee box jump 30 Push press 30 Calorie row 30 Push up 30 Back squat 185/135 ** from the ground L1: 155/105 Scaled 1 Barbell 30 wallball/goblet 30 Deadlift 75/55 30 burpee step...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2, complete 6 Rounds : 500 Meter Row 
 40 DB snatches 30 Wall-Ball Shots, 20/14 lbs 
20 DB box step overRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike row ski 5-10 Empty bar hang muscle snatch 10-15 Wall squat :30 plank hold GROWTH & DEVELOPMENT Back squat Every :90 seconds 5 sets x 1 rep @85-90% PERFORMANCE Snatch complex Every :90 seconds 6 sets x 1 complex of: Power...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Foam roll/mobilty into 5:00 AMRAP easy :03 bike 2-3 strict pull up 5 Empty barbell thruster 2-3 Bar facing burpee GROWTH & DEVELOPMENT Metcon (3 Rounds for reps) AMRAP 10 9/7 Calorie Bike 5 S2OH 95/65 10 Hanging Knee raises/ 15 AB sit...Read More

Announcements THURSDAY PM CLASSES CANCELLED Yoga is still on @ 6:30PM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets of the following: 1:00 Cardio 20 Banded pull apart 15 Banded Press 10 Banded Good morning :20 seconds hollow hold GROWTH & DEVELOPMENT Deadlift Emom 8 3 Reps touch n go...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x 15 air aquat 10 pass through 20 double under 5 Burpee step up GROWTH & DEVELOPMENT Metcon (2 Rounds for time) 0-15:00 3 Rounds for time 25/20 Calorie row 20 Alt. DB snatch 15 DB Goblet squat 10 Single DB...Read More