Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Hoodies 40$ Crews 40$

Please send to @corrin-lemieux if you ordered one…. Everything is ordered

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

5-8:00

Couch Stretch

Banded Shoulder stretch/Free Stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every :90 5 Sets of 3 @ 85% )

Performance (5 Rounds for time)

Every 3:00 x 15:00 ( 5 Sets )

6 Power snatch 95/65

12 DB Box step over 20″ @ 50/35 x 1 DB

6 Calorie Bike

Growth (5 Rounds for time)

Every 3:00 x 15:00 ( 5 Sets )

6 Power Clean 95/65

10 DB Step over 20″ x 1 DB 35/25

6 Calorie Ski Erg

Challenge (5 Rounds for weight)

RDL @ no deficit

5 Sets of 3 Every :90

HEAVIER

Challenge (5 Rounds for time)

Every 3:00 x 15:00 ( 5 Sets )

5 Barbell S2OH 75/55…65/45

8 DB Step over 20″ x 1 DB of choice

40 Single Under