Announcements

BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3-5:00 Foam roll

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

45:00 AMRAP

400m Run

12 Burpee

20/15 Assault Bike

100 Single under

20/15 Row calorie

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

45:00 AMRAP

400m Run

15 Burpee

25/20 Assault bike calorie

100 Double under

25/20 Row calorie