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 Gymnastics Skills and midline warm up (No Measure) 3 Rounds for Quality 10 x Controlled Donkey Kicks to handstand hold 10 x Hip Burners over object seated with back against wall each side 15 Hollow Rocks 30 Second L-Sit Hold/ Plank hold 09/04/2020 Interval Thursday (5 Rounds for reps) 5 x 3 Minu ...
CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Mountain Climbers with reach 10 x Good Mornings 10 x Hollow Rocks Body Weight Power 1 (9 Minute EMOM) Spend the minute working on QUALITY of movem ...
CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Single Leg Step alternate each round (can use weight ). Keep Driving Foot Planted. Kang Squats (No Stand up to keep quads fired up) ab f ...