Announcements Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods Cash to me or coach 4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Dynamic Warm up with coach GROWTH & DEVELOPMENT Metcon (6 Rounds for time)...Read More

Announcements Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods Cash to me or coach 4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Shoulder work + 3 sets 15-20 PVC pass thru 10 PVC OHS :20 bike...Read More

Announcements Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods Cash to me or coach 4 Weeks till the OPEN ! Next Weightlifting class 2/24 @ 5:30pm Great Woods Fitness & Performance – CrossFit Metcon (3 Rounds for time) With partner ** 18-15-12-9-6-3 OHS 95/65 Chest to bar pull up Version for less...Read More

Announcements Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods Cash to me or coach 4 Weeks till the OPEN ! Next Weightlifting class 2/24 @ 5:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio easy warm up 3 Sets wall squats x 10 pigeon stretch x :20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 ski 2:00 bike 2:00 row Foam roll ** Focus lats, upper thoracic GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 20:00 1. 15 Front squat 75/55 2. Row 200/150m 3. 15 Hang power clean 75/55 4. 10-15 HRPU PERFORMANCE Metcon (No Measure) EMOM 20:00...Read More

Announcements Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 10 wall angels 10 DB bent over reverse fly’s 10 Banded pull apart x 2-3 sets into Pec stretch , PVC pipe pass through, Barbell warm up GROWTH & DEVELOPMENT...Read More

Announcements Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + Dynamic warm up GROWTH & DEVELOPMENT Metcon (3 Rounds for time) 21-15-9 Hang Power Clean 95/65 Box jump rest 5:00 21-15-9 Deadlift 95/65 S2OH Burpee rest 5:00 21-15-9 KBS Calorie...Read More

Announcements Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into banded shoulder 1:00 each position 2 sets Wall angels x 10-15 Superman x 5-10 Pec stretch x :20 seconds each side GROWTH & DEVELOPMENT Push Press (12:00 MAX Push...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner for time: 3 rounds 40 Calorie Bike 40 Toe to bar 40 Wall Ball 40 Cleans 135/95 .. 115/75 40 Pull-upsRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll Pigeon Stretch 1:00 each side on box Wall squats x 10-15 reps Hamstring stretch 1:00 on each side Wall squats x 10-15 reps Frog Stretch 1-2:00 GROWTH & DEVELOPMENT Back Squat (5×5 @ working weight resting 2-3 minutes b/w ) 5 Sets...Read More