Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike/row/ski Pigeon stretch 1-2 each side 3 sets :20 russian KBS :20 goblet squat :20 plank hold GROWTH & DEVELOPMENT Metcon...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Row + 10 DB RDL 10 Goblet squat w/ DB 10/10 Single arm half kneeling DB strict press X 3 GROWTH...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 3 Burpee 3 Push up 10 Air squat 1:00 Assault bike 10 pvc pass through 10 pvc ohs GROWTH & DEVELOPMENT...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Metcon (Time) 🎅🏼🎄12 Days of Christmas #2 🎄🎅🏼 1 Burpee BMU 2 Thruster 3 Power Clean 4 Front rack Reverse lunges 5 Deadlift 6 Push up...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed FINEST HOUR will be in the gym tonight selling some of his newest apparel !!!! Last minute pop up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike/Row/Ski Banded...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike/row/ski Dynamic warmup GROWTH & DEVELOPMENT Metcon (6 Rounds for time) 6 Sets of the following : 10 S2OH 75/55 12...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2sets prep- 1:00 Row (focus on hamstring stretch here) 8/8 posted DB deadlift 8 DB strict press 8 HR push up 12...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into Barbell prep 20 banded pull apart 20 pass through Into barbell warmup (performance) Growth pec stretch before benching GROWTH...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 20 Fast feet to plate 10 Behind the neck Barbell snatch grip press 1 Wall walk 15 Plank walk out X 3...Read More

Announcements Holiday Schedule December 24th- 5:30/9:30 only Christmas- Closed December 26th- Closed December 31st- 5:30/9:30 only January 1st- Closed January 2nd- Closed Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1;00 bike 10 banded good morning 10 banded press :20 pigeon each side 5 V ups X 2 sets GROWTH & DEVELOPMENT...Read More