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 Bike

-into-

3 sets:

100m Run

5 Sandbag Deadlifts (light-build in weight)

10 Roll and Reach

30-second Knee Plank (elbows)

2. Workout Prep

2 sets:

-With partner-

50m Run (together)

2 Sandbag Cleans (build in weight)

10ft Sandbag Carry

Workout

Reuben Sandwich (Time)

Freedom (RX’d)

Teams of 2

4 Rounds

400m Run (Together)

10 Sandbag Cleans (150/100) (Or Power Cleans 185/125) (Split between partners)

100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry 70s/50s) (Each)

(KG conv: 70/45 Sandbag, 83/56 Power Clean, 32.5/22.5 DBs)

Independence

Teams of 2

4 Rounds

400m Run (Together)

10 Sandbag Cleans (100/70) (Or Power Cleans 135/95)

100ft Sandbag Carry (100/70) (each) (Or Dumbbell Farmer Carry 50s/35s)

(KG conv: 45/32.5 Sandbag, 61/43 Power Clean, 22.5/15 DBs)

Liberty

Teams of 2

4 Rounds

300m Run (Together)

10 Dumbbell Cleans (moderate)

100ft Dumbbell Farmer Carry (light)

Target time: Sub 17 minutes

Time cap: 22 minutes

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds:

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Ring Y Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)