CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 2x 30 seconds of each Down dog to plank walk outs/push up second Rd Lunge and twist Eagles Bench Press (5 x 2 – 85%) 29/9/2026 (AMRAP – Rounds & Reps) 14 Min AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations 10Min TuneUp (Checkmark) Downward dog to plank walk out Eagles Lunge and twist Then 50 Lunges 15 pushups 50 step ups anywhere doesn’t matter height 50 single arm push press a drink bottle

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded hamstring stretching 2x 30 seconds of each Banded RDL Monster walks Calf raises fast Deadlift (4 x 5-65- 70% Reset each time on floor briefly) 28/9/2016 (Time) 30 Power Clean and Jerk 60/40k ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Ten Minute Tune Up (Checkmark) 30 Clean and Jerk. Anything…stick or two drink bottles Then 50-40-30-20-10 Flutter Kicks Jumps

CrossFit D.E.C.K – CrossFit Open Gym Notice Open gym will be paused after today until 8 Nov due to lots of events on (long weekend, Kimstrong, Pink cookies…etc) Keep an eye out in Nov for it to resume.