Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio into 3 sets 10 air squat 10 KB Swing 10 alt. Lunges 10 hollow rock GROWTH & DEVELOPMENT Metcon (5 Rounds for time) Repeats: 20 Air squat 15 Push up 20 KB Swing 15 Assault bike 20 Sit up + Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes 3-5 minutes mobility clients choice into Barbell warm up (performance) GROWTH & DEVELOPMENT Strength & Accessory DB Bent over row 10 reps each side Ring row ( feet elevated if possible) 8-10 reps DB Bench press ( flat bench )...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Scap pull up x 5 Wall squats x 10 Wall walk x 1 Indian push up x 5 Pigeon stretch x :30 each side -1:00 X 2 sets resting as needed warm up pace GROWTH & DEVELOPMENT and PERFORMANCE A. :...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes + 2 sets 5 big inhale/exhale in position xPec Fly Stretch w/ light weight in each hand (laying with back on bench weights in both hands .. think about snatch position while doing this opener) 10-15 Banded face pulls 5...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 4 (Games inspired fun) For time- 20 bar facing burpee – 2 athletes synchronized 200m run – 2 athletes synchronized Switch movements – repeat 3 more times ** 30 clean and jerk – split between 2 athletes 30 snatches – split between 2 athletes...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Split jerk EMOM 15:00 @ 70% w/ 3 Seconds pause in dip before explosive rep! x 1 rep every minute AGAIN this is 70% a manageable weight, not struggling at all for this or a grind Metcon (Time) For time: 1000m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into AMRAP easy pace x 5 10 DB S2OH x Dual light weight 10 DB Alternating Single arm Snatches 5 burpee 10 Air squat 20 seconds bike hard pace GROWTH & DEVELOPMENT Metcon (6 Rounds for time) Repeats: 8 Front squat 95/65...Read More

Announcements Weightlifting Wednesday tonight 5:30-7:30pm 28th 4:30 class only for evening! Have fun 🤩 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 minutes client choice of mobility, stretching etc. + 3 minutes cardio + 2 sets 6-8 Ring row Jump rope x :30 seconds 15-20 Air squat GROWTH & DEVELOPMENT Strength...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes rowing + 5 minutes client option Warm up + 2 Sets GHD back ext. x 15-20 reps Barbell RDL x 10-15 reps 5 Burpee Broad jumps GROWTH & DEVELOPMENT and PERFORMANCE RX: Metcon (Time) LEADERBOARD TUESDAY 5RFT- 15 Deadlift 185/135 20 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes easy cardio + 5 minute Client option warm up + 2 sets 5 inch worm 100m Jog 100m Ski 5 Burpee broad jump GROWTH & DEVELOPMENT Squat Clean EMOM 12:00 @70% of your 1RM 1.1 ( 2 singles within the minute)** if...Read More