6am | 9.30am | 3.30pm (Open Gym) | 4.30pm | 5.30pm | 6.30pm
6am | 9.30am | 3.45pm Kids /4.15 pm Kids | 4.30pm | 5.30pm | 6.30pm
6am | 9.30am | 3.30pm (Open Gym) 4.30pm | 5.30pm
7am | 8am (WOD and open gym)
CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain climber: sit back to cat cow One leg ankle press, knee over toes Downward dog i ...
CrossFit D.E.C.K – Midday Metcon AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow ...
CrossFit D.E.C.K – CrossFit Sunday sore sesh (No Measure) 5 rounds Power clean and jerk ladder 50-60-70-80kg 6 ring muscle ups 12 burpee over box wall