Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike Frog stretch x...Read More
Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Run Warm up : 200m +...Read More
Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into 1:00 hamstring stretch...Read More
Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Row easy pace 2:00 bike...Read More
Announcements Every other Wednesday is WEIGHTLIFTING! 6/16 this week Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 6/16. Don’t forget if you are signed up Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio Couch Stretch x...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 0-20:00 With partner 21 Thruster 95/65 21 Thruster 30/22 Assault bike Cal 18 Thruster 18 Thruster 30/22 Assault bike Cal 15 Thruster 15 Thruster 30/22 Assault bike Cal **Partner 1 performs 21 thruster ** Partner 2 then performs 21, and they work together to comple bike...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike warm up 2 sets banded lat walks pigeon stretch couch stretch GROWTH & DEVELOPMENT Back Squat 3 x 3 @ 80-85% of your 1RM 5 second pause for each rep Resting as needed between setsIf you do not have a max this weight...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Free stretch/bike/foam roll GROWTH & DEVELOPMENT Strict Press (Max + Drop sets ) Strict Press building to a heavy single in 10:00 into 5 sets of 5 reps @ 70% of your max hit for the day Every :90 seconds Metcon (3 Rounds...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 2 rounds Get that heart rate up 100m row 8 alternating box step up 4 clean and jerk 95/65 (or lighter) 1:00 bike @ a good pace GROWTH & DEVELOPMENT Metcon (4 Rounds for time) Every 10:00 for 40:00: 250m row 10...Read More
