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 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 Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Front Squat (20 minutes 5 X 3 @ 75 ...
CrossFit D.E.C.K – CrossFit Sunday emom (AMRAP – Rounds) 5 minute EMOM 5 ring muscle ups 10 reverse lunges 5 minute EMOM 10 toes to bar 20 double Unders 5 minute EMOM 10 chest to bar pull-ups 5 burp ...