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

Crossover Symmetry or Banded 7’s

-into-

5 sets (1 set every 3:00)

1:30 Ski moderate (OR Row)

10 Banded Strict Pull-Up (Or 10 Ring Rows)

15/12 Knee Push Ups

2. Workout Prep

2 sets:

5 Bench Press (build in weight)

5 Bent Over Dumbbell Rows (build-in weight)

5 Ring Rows

5 Bench Dips

Workout

The Empire Strikes Back (Time)

Freedom (RX’d)

75 Bench Press (135/85)*

*Every time you break, complete

10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows

*Every time you break, complete

10 Bench Dips

(KG conv: 61/38 Bench, 22.5/15 DBs)

Independence

75 Bench Press (115/75)

Every time you break, complete

10 Bent Over Dumbbell Rows(35s/25s)

-Rest 5:00-

75 Ring Rows

Every time you break, complete

10 Bench Dips

(KG conv: 52/34 Bench, 15/10 DBs)

Liberty

50 Dumbbell Bench Press (light)

Every time you break, complete

5 Bent Over Dumbbell Rows(light)

-Rest 5:00-

50 Ring Rows

Every time you break, complete

5 Bench Dips

No Target Time. Just lift some weight, get a good pump and have fun.

Strength/Accessory

Posterior Leg Accessory (Checkmark)

10 Minute EMOM

:40 of Rower Hamstring Curls, :20 rest

:40 of Feet Elevated Glute Bridges, :20 rest

For quality, not reps.

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)