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 Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Deadlift (20 minutes 6 x2 @ 75%) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans ...
CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas,, Mobility ...
CrossFit D.E.C.K – CrossFit Kids 5+ Activate and Mobilise (No Measure) Mobilities Frontal Plane claps Inchworm to chin upsies Downward dog opposite toe taps Plank scapular pushups Flat back leg extensions ...