Announcements Christmas Party. Saturday 5th December. Arvo games, $tbc per head catering, drinks & dancing at Clarencetown. CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Wall Opener 3 Position chest stretch 3x 5 each side upside down kb strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Halloween horror (Time) In pairs of goblins 60 Ghost in the window (pull-up) 80 Skull Lunges (gob lunges)24/16kg 100 Pumpkin Smash (power clean and Jerk) 50/35kg 80 Skull Lunges 60 Ghost in the window The Real Horror̷ ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (5 x 4 – 75% 2 seconds tempo down. Aggressive drive out. Superset with 4x broad jumps) 28/10/26 Katrina ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Dynamic warm up Jog Emu High knees Butt kicks Karioka Nedd’s day 10 (Distance) 50 minute AMRAP 1km run Nedd’s Day 4 (Distance) 50 Minute AMRAP 1km Run Laps