CrossFit D.E.C.K – CrossFit Foundations Foundations Origin (No Measure) 3 rounds. 1st round body weight 10 hip to halo 10 around the worlds 6 e/s upright row 6 e/s bent over rows 10 narrow stance deadlift & rotate side to side 10 goblet squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Workflow (Checkmark) 2 minutes bike. Legs and distance. 1 minute rest Out of the hole ball squats Aim for 3 sets Movement (Checkmark) 21-15-9 Med ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Foundations Legacy (Checkmark) Neck Rolls Arm twists -palm up/down Trunk twists -elbows high, slight lean Calf Raises -single leg, bent knees Rev ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Warm Up (Checkmark) Mobility flow 3x 10 Good Mornings 30 Second dead bugs 10 Glute Bridge Strength (Checkmark) 10-8-6-4-2 Plate Heel Elevated cyclist squats with 6kg Ball Double Kettlebell Deadlifts 1 x 10m Lu ... Continue Reading

Announcements The CrossFit Open begins this Friday Feb 28th. Open Gym time slots only, no coached class as we will be completing the Open WOD with those registered. Jump on to register with us now crossfitgames.com CrossFit D.E.C.K – CrossFit Founda ... Continue Reading