Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Expectations at the Gym 🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out! 🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs –…
Announcements Happy Week 4 of the Challenge! Get ready for some excitement because extra points are up for grabs! Don’t forget to submit your scorecard for the week ending 3/17. Now that the open is over, we’re diving into the effort workouts. You can…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or 5 Empty Bar Back Squats) 4 Up Downs + Box Step Up 10 Dumbbell Deadlifts (light) 2. Workout Prep…
CrossFit 804 – Mayhem Affiliate – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up, Total Session Time, & Cool Down (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x…