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 – no exceptions!

🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.

💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!

⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Pass Throughs

-into-

7:00 AMRAP

5 Inch Worms + Dynamic Squat Stretch

5 Clean Grip Deadlifts (empty bar)

4 High Hang Muscle Cleans (empty bar)

3 Front Squats (empty bar)

2. Strength

5 Unbroken sets:

3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

* Building Sets (Don’t exceed 70% of 1RM Power Clean)

3. Workout Prep

3 sets:

2 Devils Press (build in weight)

4 Sit Ups

Strength/Accessory

Clean High Pull + Hang Power Clean + Front Squat

5 Unbroken Sets:

3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

*Building Sets (Don’t exceed 70% of 1RM Power Clean)

Workout

Alex and Marty (Time)

Freedom (RX’d)

15-12-9-6-3

Devil Press (2×50/35)

45-36-27-18-9

Sit Ups

(KG conv: 22.5/15 DBs)

Independence

For Time

15-12-9-6-3

Devil Press (2×35/25)

45-36-27-18-9

Sit Ups

(KG conv: 15/10 DBs)

Liberty

For Time

10-8-6-4-2

Up Down + Dumbbell Hang Clean and Jerk (light)

30-24-18-12-6

Sit Ups

Target time: sub 10 minutes

Time cap: 13 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)