Announcements

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

GROWTH & DEVELOPMENT and PERFORMANCE

Warm up-

3:00 Cardio

into Foam roll/mobility

Metcon (Time)

1 Mile Run

EMOM 20:00

4 Pull up + 6 Push up + 8 Air squat

1 Mile Run

** this week will be on your own- push the run come in and on the top of the next minute start your EMOM

( be sure to keep track of 20 rounds, this will be your responsibility ) once 20 rounds are completed immediately go into you run

** Score will be time you come in from your last mile