CrossFit – Fri, Mar 29


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ 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.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

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

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – CrossFit


Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine


8:00 AMRAP

10 Alternating V-Ups

5 Hang Clean High Elbows (empty)

4 Hang Muscle Cleans (empty)

3 Hang Power Cleans (empty)

5 Pike Push Ups

2. Workout Prep

3 sets:

3 Hang Power Cleans (build-in weight)

2 Strict Handstand Push Ups

Gymnastic Skill Review (Checkmark)

Take 10-15 min to practice Handstand Push-ups and work on efficiency.


Between the Lions (4 Rounds for time)

Freedom (RX’d)

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)

(KG conv: 70/48 HPC)


Every 4:00 (4 sets)

10 Hang Power Cleans (135/95)

10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups

10 Hang Power Cleans (135/95)

(KG conv: 61/43 HPC)


Every 4:00 (4 sets)

10 Dumbbell Cleans (light)

20 Dumbbell Shoulder Press (light)

10 Dumbbell Cleans (light)

Target time each set: 1:30-2:00

Time cap per set: 3 minutes


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)