Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!
GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!
Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Banded Hamstring stretch
GROWTH & DEVELOPMENT and PERFORMANCE
Front Squat (Every 2 minutes x 12:00
3 Paused front squat
3 second pause in the hole of each rep!
– build over 6 sets )
Growth & Dev (AMRAP – Rounds and Reps)
3 Slam ball
3 DB snatch
3 No push up burpee
Performance (AMRAP – Rounds and Reps)
3 Toe to bar
3 DB Snatch
10 Double under
6 Toe to bar
6 DB Snatch
20 Double under
9 Toe to bar
9 DB Snatch
30 Double under
12/40, 15/50, 18/60 etc.