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 1:00 Row 10/10 KB windmill 8 Tall box jump (work your way up, max vertical jump) :30 hollow body hold 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 12 Calorie bike 10 wall squat 10 air squat :30 pec stretch :30 banded dead bugs GROWTH & DEVELOPMENT and PERFORMANCE...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) With partner 60 bar facing burpees Then, 10 alt rds of 2 clean and jerk 185/135 ….155/105 13 pull-ups Then 60 bar facing burpees...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 easy cardio 2x 10 banded or barbell good morning 10 Wall squat 10 Glute bridges GROWTH & DEVELOPMENT Bench Press Barbell...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 cardio 2 Turkish get up 10 KB swing 10 Goblet squat X 2 sets Throwback 2018 Gym Xmas Party 💕 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 3:00 Cardio Into 3x 15 RDL ( empty barbell ) or 2 DB 8 Chin up or ring row :30 Hollow hole...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 2 Rounds 15/12 Calorie any equipment 10/10 lunges 8 Empty barbell strict press :20 plank hold Into 3-5:00 of Specific mobilization/activation 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 Prep- 3 sets 12 Calorie ski/ Bike 10 Suitcase Deadlift (DB each hand) 10 DB Goblet squat 10 Wall squat GROWTH &...Read More
Great Woods Fitness & Performance – CrossFit Partner Saturday! 2021 Fittest 35-39 Females in the World!! Metcon (Time) Partner Saturday Buy-in- 300 Double under Into You and your partner choose 5 of the 10 Movements below to create your own workout: 10 Rope climb 20 Bar muscle up 30 Handstand push up 400m Row (each)...Read More
Announcements ** Friday PM limited to 4:30pm only Great Woods Fitness & Performance – CrossFit Happy Wedding Day, Lizzie ❤️❤️❤️ Warm Up & Mobility Prep- 8 calorie bike or row 10/10 banded walks 10 PVC pass through 30 Flutter kicks X 3 sets GROWTH & DEVELOPMENT Front Squat 4 sets 2 Reps AHAP Every 2:00...Read More
