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) The Stick Game Warm up to EMOM Snatch (10 Minute EMOM) 3 Minutes (same weight) -1 Power Snatch – 1 Hang Snatch – 1 Overhead Squat 3 Minutes (sa ...
CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Moving Warm-up Countery at the bar (Time) Grab yaself a mate that isn’t too how ya goin’ 100 Keg Squats 60/40kg 80 Shake ya boots out cos ya ne ...