Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

20 Fast feet to plate

10 Behind the neck Barbell snatch grip press

1 Wall walk

15 Plank walk out

X 3 sets

GROWTH & DEVELOPMENT

Metcon (No Measure)

Emom 32:00

1. Bike Calorie 10/8

2. 9 DL + 6 H Clean + 3 S2OH 95/65

3. 8 Burpee Box jump

4. REST

PERFORMANCE

Metcon (No Measure)

Emom 32:00

1. Calorie Row 15/12

2. 12DL + 9 HClean + 6 S2OH 135/95

3. Calorie Ski 15/12

4. REST