Announcements ** Friday PM limited to 4:30pm only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 0-10:00 Prep- 50ft bear crawl Child’s pose x :30 seconds 30 Lateral hops over PVC X 1 set Prep- 8 cal row 15 banded pull part :30 hollow hold X 2 sets Metcon (No Measure) -AMRAPS-...Read More

Announcements Weightlifting tonight. 5:30-7:30 No 5:30pm Crossfit today. Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Barbell warm up as group GROWTH & DEVELOPMENT Clean pull + Squat clean Emom 8:00 1 rep clean pull + 1 squat clean @ moderate build Clean & Jerk Emom 8:00 1 clean +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded shoulder stretch Into 3 Rounds 6 push up to down dog 1:00 ski 15 air squat 30 Double under 6 kipping swings 3-6 strict pull up or 10 ring row Metcon (3 Rounds for reps) AMRAP 8:00 9 Power clean to overhead 75/55...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- Wall squat x 10 KBS x 10 Pvc pass thru + OHS x 10 each Box jump x 10 2 sets In 5:00 Build up to opening clean and jerk GROWTH & DEVELOPMENT and PERFORMANCE Kasey Ellis (Time) Chipper for time:...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Buy in: 100 Double under 50 Cal Row Into For time: 75 Box jump 50 Thruster 95/65 100 WallBall 20/14 50 Hang squat clean 75 Box jump Buy out: 50 Cal Row 100 Double under *** Every 2:00 stop and complete 12 Lateral Burpee over the...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio AMRAP 8:00 easy moving prep work 6 Step up 6 Push up 12 Goblet squat 12 KBS 24 Hollow rocks 12/12 DB single arm press NIA HOYLE (AMRAP...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Thanksgiving 2021 With a partner- AMRAP 12:00 Alternating every movement: 4 Deadlift 275/185.. 225/155… 185/135 8 Lateral burpee over barbell 12 HSPU – 1 MINUTE REST – AMRAP 10:00 Alternating every...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rds 5 ring row 8 push up with downward dog 10 dead bugs 3 Rds 10 PVC pass through 10 Lateral side steps each leg ( shuffle no band...Read More

Announcements Holiday schedule Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30) Thursday- 7:30am Friday- 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm up 2:00 Row 15 No jump burpee 2:00 Ski :45 seconds double under 2:00 Bike GROWTH & DEVELOPMENT Metcon (5 Rounds for time) 5 Sets of the following: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 3 Sets 10-15 Wall squat 10-15 Banded good morning 10-15 Banded thruster Leg swings each direction 10 each way GROWTH & DEVELOPMENT Front Squat (Resting as needed between sets) 3 Sets of 3 Reps @ 85% of last weeks heaviest set @...Read More