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/Banded 7’s

Wall Calf Stretch 0:30-1:00/calf

10:00 AMRAP

0:30 Jump Rope

10L/10R Box Step Ups

8/6 Cal Bike

Workout

Output + Conditioning (AMRAP – Reps)

Level 2:

30:00 Alternating EMOM

Min 1: 45 Double Unders

Min 2: 8 Burpee Box Jump Overs (24/20)

Min 3: 12/9 Calorie Fan Bike

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Level 1:

30:00 Alternating EMOM

Min 1: 45 Double Unders/70 Single Unders

Min 2: 6 Burpee Box Jump Overs (24/20)

Min 3: 10/7 Calorie Fan Bike

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)