Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Run into 3:00 AMRAP 2 inch worm 4 Push up 6 Jump Squat into 2 Sets :10 HS hold 10 Scap pull up 10 PVC dislocates passthrough GROWTH & DEVELOPMENT Bench Press MAX OUT DAY! 15 minutes to...Read More

Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes Prep – 100m Row or Run 10 Empty Barbell thruster 10 Empty Barbell S2OH 10 Burpee Pigeon stretch x 30-1 minute each side x 2 sets Performance- Build up to a heavy set of 3 Thruster...Read More

Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Shoulder mobility- Banded Shoulder stretch into Prep- 2 Strict Ring Pull up or 4 ring row 3 seconds down each rep 3-4 SHSPU , kipping , Negatives, or HR Push up x 6 6 Heavy goblet squat with 30...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio Performance Prep- 2-3x 5 Strict DB Press into 5 DB Push press x each arm 10 Scap pull ups 20 seconds Hold at top of ring dip ( L sit if possible ) 10 Ring row 30 seconds wall facing HS...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Prep- 2 sets of the following: empty bar x 10 push press x 10 hollow rock x 10 front squat x 10 (5/5) DB cross over single leg RDL x 10 thruster Quad couch stretch x :30-1:00 each side Brettzel Stretch...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3-5:00 Foam rolling / Stretching / Mobility – lats, IT bands, upper and lower back, lacr. ball pecs, glutes Banded work Prep- 2x 5 kipping swings 5 strict pull up or banded or ring row 10 Toe to rig, reverse crunches 5 Empty BB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Prep- 3x 1 minute rower 15 wall squat 10 ring row 5 Push up GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) Repeats- 3 Sets 250m Row 5 Single arm Devil press ( 5/5 each side) 15 Wall ball 20 Ab mat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep- 5 Half kneeling single arm KB press 10 Scap push up 20 Second hand stand hold ( plank hold ) Mobility- Lower body Athlete choice ( pigeon, couch, hamstring, banded walks etc. ) GROWTH & DEVELOPMENT Back Squat 3 Rep max...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2: Buy in 2001m row + 6 Rounds 9 AB Cals 11 S2OH 115/85 9 Front Squat +3:00 Rest into 6 Rounds 11 Pull up (ring row/banded strict) 9 Thruster 116/85 11 Wall Balls (goblet) +3:00 Rest Into 6 Rounds 9 Cal Row 11...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2x 10 Seated DB Z press :30 seconds bridges :90 row + 2x 10 scap push up 10 scap pull up 10 scap wall angels GROWTH & DEVELOPMENT Deadlift (Every 2:00 x 12:00 ) Waves building up ** try and build off last weeks...Read More