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

Banded 7’s

-into-

8:00 AMRAP

10 Alternating V-Ups (each side)

5 Inch Worms

5 Scap Pullups

30-second Machine

2. Workout Prep

2 sets:

2 Strict Chin Ups

4 Bench Dips

4 V-Ups

Gymnastics

Gymnastics Skill Review (Checkmark)

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.

* Coaching videos with scaling options are provided in the coach notes.

Workout

BLT (Time)

Freedom (RX’d)

2 Rounds:

20 Strict Chin Ups

40 Bench Dips

60 V-Ups

Independence

2 Rounds:

15 Strict Pull-Ups

40 Bench Dips (knees bent)

50 Suitcase Sit-ups

Liberty

2 Rounds:

20 Ring Row

30 Bench Dips (knees bent)

40 Sit Ups

Target time: Sub 10 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)