CrossFit – Sat, Apr 6


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

6 sets:

Tabata Machine: 20 secs on/10 secs off

*Pace should be moderate/fast, not a Sprint –


3 sets:

20-30 second Dead Hang (pull-up bar)

10 Goblet Squats

2. Workout Prep

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *


Return of the Jedi (Time)

Freedom (RX’d)

Partner Workout:

500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run

One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.

* Repeat from Aug 13th, 2022

(KG conv: 32.5/22.5 Farmer)


Partner Workout:

400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run

(Partner Must Hold 2×70/50 in farmers hold)

(Switch on the bike as desired)

(KG: 32.5/22.5)


Partner Workout:

250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run

(Partner Must Hold 2 dumbbells in farmers hold, light)

(Switch on the bike as desired)

Target time: 28-32 minutes

Time cap: 40 minutes


Core (Checkmark)

4 sets:

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with med ball (each side)

7 Alligator Rolls (each side)

Rest 2:00 between sets


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back