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 – CrossFit Warm-up (No Measure) Alternating Tabata – Handstand Hold/ Plank Hold – Active Bottom of the Squat Clean and Jerk (10 Minute EMOM) 2 Minutes 1 Clean Pull 1 Power Cle ...
CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5 Rounds 10 Chest to Bar Pull-ups/ double dumbbell renegade rows 10 Double Kettlebell Deadlifts 2×40/32kg 10 Toes to Bar / v-ups 10 Burpee Box Jump ...