5am | 6am | 9.30am | 3.30pm (Open Gym) | 4.30pm | 5.30pm | 6.30pm
5 am | 6am | 9.30am | 3.30pm Kids /4.00 pm Kids | 4.30pm | 5.30pm | 6.30pm
5 am | 6am | 9.30am | 3.30pm (Open Gym) 4.30pm | 5.30pm
7am | 8am
CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Happy Birthday Chris (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run 100 Air Squats 400m Run 100 Box Step overs with ball 10/7 kg 400m Run 100 Wallballs 10/7 kg 100 cals Row
CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Push Jerk (15 Minutes heavy 7 Reps) Strictly 10 Minutes on FORM and LOAD th ...
CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (15 Minutes 2 x 5 @ same weight ( heavy ) Take 10 minutes work on form and load 5 minute for ...