Announcements

Friday 9th NO 5:30pm

 

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Christmas Party Brunch Dec 17th- post 12 days of Christmas Wod 10$ each @great-woods Venmo for catered brunch 😊 🎅🏼 christmas

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike/Row/Ski

Athlete foam roll/mobility work

GROWTH & DEVELOPMENT

Metcon (No Measure)

Every 2:00 x 10:00

10 Calorie Row

10 Burpee over the rower

@ 15:00 – 22:00

AMRAP 7

7 Clean and jerk 75/55..65/45

7 Ring row

7 Air squat

@ 25:00 – 39:00

AMRAP 14:00

14 Wall ball

28 Single Under

14 Ski Calorie

PERFORMANCE

Metcon (No Measure)

Every 2:00 x 10:00

12/10 Calorie Row

10 Later Burpee over Rower

@15:00-22:00

AMRAP 7:00

9 Hang power snatch 75/55

36 Double under

1 Wall walk

@25:00-39:00

AMRAP 14:00

14 Wallball

7 Toe to bar

14 Hang power clean 75/55