CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Bear Complex (EMOM for 8 Minutes) Power Clean Front S ... Continue Reading

CrossFit D.E.C.K – CrossFit “What would life be if we had no courage to attempt anything?” Vincent van Gogh KIMBERLY (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power cleans 60/40kg 16 Push Pr ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Workout Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge100m run Metcon (AMRAP – Reps) In Pairs complete 2 rounds, changing stations every 3 minutes 1. Medball Cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Ring Push Up (even/odd minute for 10 minutes) Ring push up feet on box parallel with floor at bottomEven minute – Ring pu ... Continue Reading

CrossFit D.E.C.K – CrossFit We are back! Afternoon classes will be on as normal! Clean (20 minutes to establish a heavy clean) Metcon (Time) 5 rounds for time 3 clean and jerk @ 80/55 kg 6 chest to bar pullups 9 front squats @ 80/55 kg 12 burpees ov ... Continue Reading