Announcements

Holiday weekend
Saturday 8:30am
Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30
NO Classes 7/4 on the Holiday!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Athlete free stretch + warm up movements

PENNY VACANTI (Time)

“12 Days of July”

100m Row

2 Front squat

3 HSPU

4 ( 2/2) Single arm Devil Press

5 Pull up

6 Burpee

7 Box jump

8 Alt. DB Snatch

9 Deadlift

10 Shoulder to Overhead

11 Power Clean

12 Toe to bar

Ex:

100 Row

2 front squat 100 row

3 HSPU 2 front squat 100 row ETC.