Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Dynamic warm up with coach GROWTH & DEVELOPMENT Metcon (2 Rounds for calories) 2 sets 400m Run + 5:00 Max Calorie bike ** rest 5:00 between sets** push that bike! Early classes can sub 500m Row if too dark Metcon (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 1 minute each side pigeon stretch 1 minute each side hamstring stretch 1 minute each side couch stretch GROWTH & DEVELOPMENT Front Squat (Every 2 minutes for 8 minutes ) 4 Sets 4 reps 2 reps w/ 3 second pause +...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner for time: 60/40 assault bike 40 Snatches 95/65 10 rounds of Cindy 40 Clean jerks 40 box jump 40 kbs 40 wallball 40 burpee 180 double under 60/40 assault bike ** Cindy consists of: 5 pull-up 10 push-up 15 air squat (Each partner alternates...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 1:00 pigeon streth each side Banded lateral walks x 10 each direction Good morning with BB or Band x 10 -20 reps Wall calve stretch 1:00 each side GROWTH & DEVELOPMENT Strength & Accessory Barbell Front rack Lunges * in split...Read More

Announcements Weightlifting Wednesday March 31st!! NO 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio AMRAP 6:00 :20 bike row or ski 5 push up 10 air squat 5 strict pull up or ring row GROWTH & DEVELOPMENT Metcon (No Measure) Minute 1 16 Hang power clean 75/55...Read More

Announcements Weightlifting Wednesday March 31st!! NO 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes on cardio 10 Alternating lunges :30 seconds front lean rest 10 Jump squat :30 seconds hollow rocks x 3 rounds Clean BB warm up GROWTH & DEVELOPMENT Push / Pull (3 sets as heavy...Read More

Announcements Weightlifting Wednesday March 31st!! NO 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 3 minutes foam roll ( quads, hamstring IT bands) 3 minutes Banded stretches GROWTH & DEVELOPMENT Metcon (Time) 3 Sets 21-15-9 Calorie Row 12-9-6 Deadlift @ 135/95 2 minute rest 12-9-6 DB Thruster...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio 1:00 couch stretch each side 2 Sets 10 each way banded lateral walks 10 KBS into 10 Goblet squat 10 (5/5) deep squat thor. rotations GROWTH & DEVELOPMENT Front Squat (Every 2 minutes for 12 minutes ) Build up to a...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 easy Pump up the legs :30 bike sprint + 1:00 rest x 2 sets clean & jerk warm up Up to 75-85% Into 5 front squat 5.4.3 cluster of toe to bar 5 thruster 1:00 rest 5 front squat 5.4.3 cluster of...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm Up & Mobility 400m run or 3:00 bike/row 1:00 pigeon on box (each side) 1:00 banded hamstring stretch (each side) 1:00 couch stretch (each side) 10 deep squat thoracic rotation Childs pose 1-2 minutes hold Metcon (4 Rounds for time) 4 sets...Read More