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Workout of the Day

16 Dec
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CrossFit Foundations – Wed, Dec 17

By: admin on December 16, 2025

CrossFit D.E.C.K – CrossFit Foundations Foundation Legacy (Checkmark) Lazy 8’s Hips Emu walks Calf raises Knee lifts Inch worms Straight leg lifts 90/90 legs Single leg glute bridge Kneeling on heels to half kneel Barbell Free Leg Burn (AMRAP R ... Continue Reading

14 Dec
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CrossFit Foundations – Mon, Dec 15

By: admin on December 14, 2025

CrossFit D.E.C.K – CrossFit Foundations Wrist by Ed Morrison (Checkmark) Clasp hands together spins. Clockwise & anti Wrist waves. Fingers interlocked use arms in waves Interlock finger stretch to chest and flip to palms out Wrist torsion. Manu ... Continue Reading

09 Dec
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CrossFit Foundations – Wed, Dec 10

By: admin on December 9, 2025

Announcements Christmas Party. Sunday 14th Dec. Barefoot Bowls Raymo Bowl Club Lunch platters 1pm. Bowls 2pm Partners & Kids welcome Everyone come along to relax and social Have some fun…! Undercover so all weather ready CrossFit D.E.C.K – Cro ... Continue Reading

07 Dec
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CrossFit Foundations – Mon, Dec 8

By: admin on December 7, 2025

Announcements Christmas Party. Sunday 14th Dec. Barefoot Bowls Raymo Bowl Club Lunch platters 1pm. Bowls 2pm Partners & Kids welcome Everyone come along to relax and social Have some fun…! Undercover so all weather ready CrossFit D.E.C.K – Cro ... Continue Reading

02 Dec
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CrossFit Foundations – Wed, Dec 3

By: admin on December 2, 2025

Announcements Christmas Party. Sunday 14th Dec. Barefoot Bowls Raymo Bowl Club Lunch platters 1pm. Bowls 2pm Partners & Kids welcome Everyone come along to relax and social Have some fun…! Undercover so all weather ready CrossFit D.E.C.K – Cro ... Continue Reading

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Workouts

  • CrossFit – Wed, 10 Jun

    CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 1 min rig hang 3x 3 tuck to invert into 3 …

  • CrossFit – Tue, Jun 9

    CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. …

  • Kings birthday 8am class only

    CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Moving warm up Emu Sumo High knees Butt kicks Partner long weekend fun …

  • CrossFit – Sat, Jun 6

    CrossFit D.E.C.K – CrossFit Partner Norcalmusu (Time ↓ Shorter is Better) In pairs 14 ring muscle ups/ 28 double dumbbell …

  • CrossFit – Fri, 5 Jun

    CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 3x 5 scap pull-ups into 3 tuck to invert/long arm push …
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