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 Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Tabata Deady Ready (No Measure) Alternating Plank side to side reach suitcase dead-lift 1 x kettle-bell Deadlift (20 Minutes 8 x 2 – 70 % ) 13/12/ 2019 (AMRAP – Reps) 15 Minute ...
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 sid ...
CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Ab 13 (AMRAP – Rounds a ...