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
3:00 Machine
-into-
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.
Workout
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)
Independence
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)
Liberty
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
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)