Announcements BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly. DRY NEEDLING with Jamie This Wednesday PM 8/18 Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM Weightlifting 9/8 @ 5:30PM **...Read More

Announcements BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly. DRY NEEDLING with Jamie This Wednesday PM 8/18 Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM Weightlifting 9/8 @ 5:30PM **...Read More

Great Woods Fitness & Performance – CrossFit Metcon (3 Rounds for reps) 14:00 Increase by 2 reps every round with a partner 2 toe to bar 2 wall ball 2 burpee (ring muscle up rx+) + rest 4:00 into 14:00 Increase by 2 reps every round with a partner 2 pistol (goblet squat) 20 double...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 3-5:00 Banded shoulder stretch Wall angels/ pec stretch and over pvc work GROWTH & DEVELOPMENT Split Jerk Emom x 12 X 1 rep @ 80% or 5-10lb heavier thank last week Metcon (Time) 13 RFT: 4 Devil Press 50/35 … (something challenging)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x3:00 Athlete free stretch x3-5:00 3rounds 10 scap pull up 5 Indian push up 20 second hollow rock hold 10 wall squat GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 5 rounds 5 burpees 20 air squats 5 burpees 10 push ups 5 burpees...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Strength & Accessory Barbell bent over row x 8 reps Into 50 banded face pulls Rest as needed x 4 sets Metcon (5 Rounds for time) 5 sets: 200m run 10 Hang power clean @ 95/65 10 Front squat 200m run...Read More

Great Woods Fitness & Performance – CrossFit Leaderboard Tuesday Warm Up & Mobility 3:00 cardio 5:00 mobility/dynamic warm ups Emom 6:00 Odd: 200m row Even: :45 seconds burpee over rower laterally GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) Performance For total time: 3 rounds of: 10 Ground to overhead 95/65 12 bar-facing burpees Then, rest...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT Metcon (Weight) Deadlift Emom x 12 3 reps (clean grip) Moderate weight not max out but build no more than 80% Metcon (Time) Amrap 16 16 Alt DB snatch 12 Cal ski 10 Box jump PERFORMANCE Split jerk Emom 12:00 X 1 rep @85% Metcon...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 40 Pull up 40 Push up 40 Sit up 40 Air squat Into 800m run (400 each relay style) 42 KBS ( 21 each relay style ) 24 pull up (12 each relay style ) Into 30 Thrusters 95/65 Into 800m run (400 each...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 minutes foam roll and mobility ** Groups separate for Jerk warm up/ Snatch warm up Jerk with coach Snatch cycle through snatch drills GROWTH & DEVELOPMENT Split Jerk EMOM 15 1 Rep @ 75% of 1RM with 3 second pause in dip **...Read More