Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up 9 Calorie ski 9 Burpee 9 Calorie bike Rest :30 x 3 sets ** goal is faster each set !! Get the heart up and sweat on GROWTH & DEVELOPMENT Metcon (4 Rounds for time) Every 8:00 x 4 sets Assault...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike or run warm up ( something to get bloodflow in those leggies ) Mobility- Pigeon stretch 1 minute eahch side Banded lateral walks x 10 reps each way...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike cardio Prep- 30 Doulble under or single 15 Air squat 10 Plate ground to overhead 5 Burpee to plate x 2 sets Barbell Prep Perf. Pec stretch...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Metcon (Time) Clovis 10 mile run 150 Burpee pull up CAp :90 1000 Cal asssult bike 150 Burpee pull up10 rounds 400m run (x4) 15 Burpee pull up 10 rounds 1 mile run...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner: 100 Double under each Into 8-6-4-2 Thruster sync @ 115/75 16-12-8-4 Chest to bar Into 800m run each (relay) Into 3 rounds 10 butpee box jump 10 DB...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio – 3:00 Prep- Barbell RDL x 10 Banded Good morning x 10-15 Banded overhead press x 10 Banded front rack opener x :30-1:00 each side Mobility- Snatch warm...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds- 1 minute ski 1 minute row 1 minute bike 70,75,80% pacing GROWTH & DEVELOPMENT Metcon (Time) 3 Sets: 5 Power Clean @ 115/75 7 Bar facing burpee...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep- 10 Wall Angels 1 Wall walk 5 Burpee 5 Push up 10 GHD sit up or V-ups x 2 sets Mobility- Pigeon Couch into Barbell warm...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep- 12 Banded Pull Aparts 12 PVC Pass through 12 PVC OHS 12 Empty bar Back squat 12 Alt. Lunges x 2 sets Mobility- Pec Stretch, Shoulder...Read More

Announcements Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM Labor Day 9/6 **9:30AM Class ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Run/Ski/Row/Bike Prep- 10 Wall squat KB goblet holds x :30 Seconds heavy ( deep squat ) 2-3 sets Mobility- Pigeon stretch Calf stretch GROWTH & DEVELOPMENT Back Squat...Read More