Announcements Christmas Party. Saturday 5th December. Arvo games, $tbc per head catering, drinks & dancing at Clarencetown. CrossFit D.E.C.K – CrossFit Pairs complex (AMRAP – Rounds & Reps) In pairs 12 minute AMRAP 20 calories Then 6x ... Continue Reading

Announcements Christmas Party. Saturday 5th December. Arvo games, $tbc per head catering, drinks & dancing at Clarencetown. CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows Hi ... Continue Reading

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) 1 Min each side Couch stretch 30s each side Glute stretch 20 Calf Raises ... Continue Reading

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) 1 Min Rig hang then Dynamic Warm up Emu walk sumo side to side Lunge and ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) ankle and hip mobility 2x 5 clean down and finish 5 down and finish high elbows 5 muscle clean 5 clean drops 5 front squats then go over complex with bar 3/11/2026 (Weight) 5 Min EMOM 1 Clean Pull 1 Ha ... Continue Reading