WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Rolling ( TFL, QUADS, PSOAS, LATS, PECS) -get in there 5:00 Hand stand... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch Stretch 1:00 each side Quad Foam Roll 1:00 each side 2x Row x... Read More

Announcements Saturday AM 5/7- NO 8:30am (Competition Day for most) There will be early 7am partner style open gym for those who wish. Sunday Mother’s... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 5:00 Free Stretch GROWTH & DEVELOPMENT Metcon (No Measure) Emom 40:00 1.... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski erg 10 Air squat 15 Banded pull apart 10... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row or ski Dynamic warm up GROWTH & DEVELOPMENT and PERFORMANCE STEVEN... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Couch Stretch x 1:00 each side 2 Sets 15 wall squat 15... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) with a partner
 alternating rounds 
30:00 AMRAP 
3 deadlifts 115/85
 95/65 3 hang power... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Into Pec stretch 1:00 each side Deep squat thoracic rotations... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski 15 KB Swing 5 Burpee 15-20 Banded pull apart... Read More