CrossFit

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
FINEST HOUR will be in the gym tonight selling some of his newest apparel !!!! Last minute pop up

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike/Row/Ski

Banded lateral walks 10/10

Wall squats + wall angels 10/10

:30 glute bridges

X 3 Sets

On Wednesdays We LIFT

GROWTH & DEVELOPMENT

Deadlift

@75%

3 Reps x 10 Sets

** resting as needed

Metcon (No Measure)

Emom 20:00

1. 8 Calorie Assault bike

2. 8 Calorie Ski

3. 8 Calorie Row

4. 18 Kettlebell swing

PERFORMANCE

Squat clean

Every minute on the minute:

3 singles @ 70%

X 4 sets

@4:00

1 single @ 80%

X 4 sets

Metcon (No Measure)

Emom 20:00

1. 15/12 Calorie row

2. 3 Squat snatch 135/95 + 8 Box jump over 24/20

115/75

95/65