CrossFit D.E.C.K – CrossFit Open gym notice (Checkmark) Open gym will resume in November after this due to various weekend gym events that are on.

CrossFit D.E.C.K – CrossFit Partner fun (AMRAP – Rounds & Reps) In pairs 20 minutes 20 wall climb buy in Then AMRAP 60 dumbbell snatch 22.5/15kg 60 pull-ups 60 back squats 60/40kg 60 calorie machine Grip or rip (AMRAP – Reps) 10 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 10 T-Spine Openers 10 Lunge to pass through 5 Push Press 5 Push Jerk 5 Split Jerk Push Press (5 sets – 75% push press 2 push press 2 push jerk 1 split jerk hold catch 2 se ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Ankle and hip mobility 3x 5 Deadlifts 5 Clean Pull hold at top 5 Muscle Clean arms only 5 Front squats 3 Clean drops 6″, parallel, Full Squat 5 Squat Cleans Then EMOM movements with barbell Lifti ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x with kettlebell 10 Each side weighted calf raise 5 each side soleus raise 1 Minute iron Chair 5 Laps forwards and backwards jog Core strength and power (Weight) 3 sets 10 parallete/ Box Shoot throug ... Continue Reading