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 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire Hydrants

10 Banded Squats

-into-

3 sets

10 PVC Pass Throughs

10 PVC Around the Worlds (left and right)

5 PVC Snatch Push Press

4 PVC Overhead Squats

3 PVC Pressing Snatch Balance

2 PVC Snatch Balance

2. Strength

Every 2:00 (5 sets)

5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)

3. Workout Prep

3 sets

3 Power Cleans (build-in weight)

2 Burpee Broad Jump (Build in distance)

Strength/Accessory

Snatch Push Press + Snatch Balance

Every 2:00 (5 sets)

5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)

Workout

Cooldown/Mobility

Skipper (Time)

Freedom (RX’d)

5-4-3-2-1

Power Cleans (185/125)

10-8-6-4-2

Burpee Broad Jumps (4’/3’)

(KG conv: 83/56 PC)

Independence

5-4-3-2-1

Power Cleans (155/105)

10-8-6-4-2

Burpee Broad Jumps (3’/2’)

(KG conv: 70/48 PC)

Liberty

10-8-6-4-2

Dumbbell Power Cleans (Light)

Up Down Broad Jumps (3’/2’)

Target time: 4-6 minutes

Time cap: 8 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back