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 Warm-up (No Measure) 8 rounds alternating Tabata Hollow rocks Bottom of active squat holding plate Back Squat (20 Minutes 3 x 5 @ 80 %) 26/11/2018 (AMRAP – Rounds and Reps) 14 Minute Ladder 2 Deadlifts 70/50kg 2 Hang Squat Cleans 2 Shoulder to Overhead 2 Push up 4 Deadlifts 4 Hang Squa ...
CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps Midday metcon quads and core (Time) Accumulate 3 mins in iron chair hold against wall. Optional: 2x kettleb ...
CrossFit D.E.C.K – CrossFit